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3 Day Lift / 2 Active Rest
General
Beginner
Dumbbell
Plan Details
The 3 Day Lift / 2 Active Rest routine by GeorgeTryfonos is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. You can do the active rest day at home. 20 min cardio and abs Week 1 - 12,10,8 reps and a drop set of 15 reps Week 2 - 20 reps per set Week 3 - 15 reps for warm and 8 reps. At the last set apply rest paused till you get14 reps.
Routine detail
Mon
Chest and Back
Est. 37 min
7 exercises
Barbell Bench Press
4 Sets x 12,10,8,15 Reps
Smith Machine Incline Bench Press
4 Sets x 12,10,8,15 Reps
Dumbbell Fly
4 Sets x 12,10,8,15 Reps
Barbell Rack Pull
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 20,16,10 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,15 Reps
Tue
Cardio Abs
Est. 42 min
4 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Wed
Shoulders and Arms
Est. 42 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Reverse Fly
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Thu
Cardio Abs
Est. 42 min
4 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Fri
Legs
Est. 45 min
6 exercises
Smith Machine Squat
4 Sets x 12,10,8,15 Reps
Dumbbell Step-Up
4 Sets x 24,20,16,30 Reps
Machine Leg Extension
4 Sets x 12,10,8,15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12,10,8,15 Reps
Donkey Calf Raise
4 Sets x 30 Reps
Stationary Bike
1 Set
