Exercise Routine 3-7

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Day 1

EXERCISE
SETS
REPS
Machine Chest Press 4 8-10
Machine Fly 4 12-15
Machine Shoulder Press 4 8-10
Machine Lateral Raise 3 12-15
Tricep Pressdown with Rope 3 8-10
Machine Tricep Extensions 2 8-10


 

Day 2

EXERCISE
SETS
REPS
Wide Grip Pulldown 4 8-10
Close Grip Pulldown 4 8-10
Smith Machine Upright Row 3 12-15
Machine Curls 3 8-10
Cable Curls 2 12-15
Machine Leg Extensions 4 8-10

Day 3

EXERCISE
SETS
REPS
Incline Smith Machine Press 4 8-10
Standing Cable Cross 4 12-15
One Arm Cross Cable Lateral 3 8-10
Deltoid Fly (Machine Reverse Fly) 3 8-10
Machine Dips 3 12-15
Tricep Pressdown: One Arm Reverse 2 8-10

Day 4

EXERCISE
SETS
REPS
Machine Row (Wide Grip) 4 12-15
Machine Row (Close Grip) 4 8-10
Smith Machine Shrugs 3 8-10
Cable Curls 3 8-10
Machine Curls (One-Arm) 2 12-15
Machine Leg Curls 4 8-10