Workout Routine

Beginner, 3 day

by powerdudu

3 day/week full body, almost no compound lifts

Workouts

(1)D1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
120 sec
2
65% 1RM
12
120 sec
3
65% 1RM
12
120 sec
4
65% 1RM
12
120 sec

incline bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
65% 1RM
12
100 sec

lat pulldown

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
9
120 sec
2
70% 1RM
9
120 sec
3
70% 1RM
9
120 sec
4
70% 1RM
9
120 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

leg curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

hammer curl

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

triceps pushdowns

2 sets

(2)D2

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated shoulder press

4 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

machine fly

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

seated cable row

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lunge

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg extension

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

curl

2 sets

(3)D3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

incline bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec
4
65% 1RM
12
100 sec

lat pulldown

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

hammer curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

tricep pushdown

2 sets