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Full Body 3 Day/Week Balanced
General
Beginner
Dumbbell
Plan Details
The Full Body 3 Day/Week Balanced routine by deviltigger77 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a Balanced Push/Pull Full Body 3 days/week Beginners Workout.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Full Body #1
Est. 110 min
23 exercises
Back Bend
2 Sets x 1 Reps
Low Back Chair Stretch
2 Sets x 1 Reps
World's Greatest Stretch
2 Sets x 1 Reps
Upward Stretch
2 Sets x 1 Reps
Bicep Stretch
2 Sets x 1 Reps
Tricep Side Stretch
2 Sets x 1 Reps
Cross Leg Erector Spinae
2 Sets
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Full Body #2
Est. 105 min
23 exercises
Dynamic Chest Stretch
2 Sets x 1 Reps
Standing Trunk Rotation
2 Sets x 1 Reps
World's Greatest Stretch
2 Sets x 1 Reps
Shoulder Stretch
2 Sets x 1 Reps
Bicep Stretch
2 Sets x 1 Reps
Tricep Side Stretch
2 Sets x 1 Reps
Downward Facing Puppy Dog
2 Sets x 1 Reps
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 1 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Full Body #3
Est. 115 min
24 exercises
Chest and Shoulder Stretch
2 Sets x 1 Reps
Upper Back Stretch
2 Sets x 1 Reps
Arm Circles
2 Sets x 1 Reps
Bicep Stretch
2 Sets x 1 Reps
Tricep Side Stretch
2 Sets x 1 Reps
Wide Leg Stretch
2 Sets
World's Greatest Stretch
2 Sets x 1 Reps
Elliptical Training
1 Set
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Fly
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
