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TommyWalsh's 3 Day Plan

TommyWalsh

Apr 11th 2023

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TommyWalsh's 3 Day Plan

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body workout targeting all key areas. This is to be carried out 3 times per week. Days can be repeated if desired

Day 1
Day 2
Day 3

Workout Day #1 9 exercises, 56 mins

	Kettlebell Goblet Squat	3x10 reps • 60s	rest: 60s
	Cable Seated Row	3x10 reps • 60s	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps • 60s	rest: 60s
	Machine Seated Leg Curl	3x10 reps • 60s	rest: 60s
	Machine Leg Extension	3x10 reps • 60s	rest: 60s
	Dumbbell Lateral Raise	3x10 reps • 60s	rest: 60s
	Dumbbell One-Arm Front Raise	3x10 reps • 60s	rest: 60s
	Dumbbell Bicep Curl	3x10 reps • 60s	rest: 60s
	Sit-Up	3x10 reps • 60s	rest: 60s

Workout Day #2 8 exercises, 50 mins

	Kettlebell Goblet Squat	3x10 reps • 60s	rest: 60s
	Weight Plate Russian Twist	3x10 reps • 60s	rest: 60s
	Pelvic Tilt to Glute Bridge	3x10 reps • 60s	rest: 60s
	Dumbbell Bench Press	3x10 reps • 60s	rest: 60s
	Cable Seated Row	3x10 reps • 60s	rest: 60s
	Cable Shoulder Extension	3x10 reps • 60s	rest: 60s
	Machine Leg Extension	3x10 reps • 60s	rest: 60s
	Machine Seated Leg Curl	3x10 reps • 60s	rest: 60s

Workout Day #3 9 exercises, 56 mins

	Kettlebell Goblet Squat	3x10 reps • 60s	rest: 60s
	Dumbbell Seated Shoulder Press	3x10 reps • 60s	rest: 60s
	Dumbbell Bicep Curl	3x10 reps • 60s	rest: 60s
	Dumbbell Fly	3x10 reps • 60s	rest: 60s
	Dumbbell Bent-Over Reverse Fly	3x10 reps • 60s	rest: 60s
	Cable Seated Row	3x10 reps • 60s	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps • 60s	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps • 60s	rest: 60s
	Sit-Up	3x10 reps • 60s	rest: 60s

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