Full Body 3x a Week

For new gym-goers: three full-body workouts a week, built around machines and dumbbells.

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Day A

  • Seated Leg Press3 × 10 · rest 90 s
  • Machine Chest Press3 × 10 · rest 90 s
  • Lat Pulldown Machine3 × 10 · rest 90 s
  • Dumbbell Lateral Raise2 × 12 · rest 60 s
  • Front Plank3 × 30 s · rest 60 s

Day B

  • Dumbbell Squat3 × 10 · rest 90 s
  • Dumbbell Bench Press3 × 10 · rest 90 s
  • Seated Row Machine3 × 10 · rest 90 s
  • Machine Shoulder Press3 × 10 · rest 90 s
  • Dumbbell Biceps Curl2 × 12 · rest 60 s
  • Front Plank3 × 40 s · rest 60 s

Day C

  • Dumbbell Romanian Deadlift3 × 10 · rest 90 s
  • Seated Leg Curl3 × 12 · rest 60 s
  • Cable Lat Pulldown3 × 10 · rest 90 s
  • Standing Dumbbell Shoulder Press3 × 8 · rest 90 s
  • Triceps Pushdown2 × 12 · rest 60 s
  • Back Extension Machine2 × 12 · rest 60 s

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