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Papa work out
AUDIO TIP
General
Beginner
None
Plan Details
The Papa work out routine by malorybertrand is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 2
Est. 0 min
11 exercises
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Push Press Behind the Neck
3 Sets x 30 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Any
Day 1
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Any
Day 3
Est. 0 min
8 exercises
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
