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3 Day - Full Body Routine 12 weeks
General
Beginner
Barbell
Plan Details
The 3 Day - Full Body Routine 12 weeks routine by hash126 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This full body workout all major muscle groups are trained. Monday : Workout A Wednesday: Workout B Friday : Workout C
Routine detail
Mon
Workout A Full Body Workout
Est. 63 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Upright Row
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Wed
Workout B
Est. 55 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Fri
Workout C
Est. 63 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
