Loading...
3mile
Challenge
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Challenge routine by 3mile is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
Modified workout for 30 day full body challenge ...
Mon
Wed
Fri
Sun
Chest/Shoulders/Triceps
Est time: 62 min
14 exercises
Leverage Chest Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Dumbbell Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Dumbbell Pullover
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Leverage Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Cable Rope Row to Neck
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Leverage Machine Shrug
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Dumbbell Upright Row
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Dumbbell Front Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Dumbbell Shoulder Abduction
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Cable Shoulder Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Cable Tricep Pushdown (V-Bar)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Cable Rope High Pulley Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
Bench Dip
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:20
