Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
3 day beginner split
Dumbbell Bench Press
|
4x10 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
2x10 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x10 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
3x10 reps |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
4x10 reps |
rest: 60s
|
||
Cable Seated Row
|
3x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
3x10 reps |
rest: 60s
|
||
Barbell Curl
|
3x8 reps |
rest: 60s
|
Machine Leg Press
|
4x10 reps |
rest: 60s
|
||
Machine Leg Extension
|
3x12 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
3x12 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 60s
|