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afesterly
ldnm 3 8 13
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The ldnm 3 8 13 routine by afesterly is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Mon
Mon
Tue
Thu
Sat
Sun
session 1
Est time: 73 min
10 exercises
Barbell Squat
Upper Legs
Sets
4
Reps
7
Interval
00:00
Rest Time
01:30
Dumbbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Machine Leg Press (Wide Stance)
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Machine Leg Extension
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Machine Leg Extension
Upper Legs
Sets
1
Reps
0
Interval
00:00
Rest Time
00:45
Push-Up
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Modified Push-Up to Forearms
Forearms
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Reverse Crunch
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:30
Machine Calf Raise
Lower Legs
Sets
3
Reps
20
Interval
00:00
Rest Time
00:45
