Loading...
Free Weights - 3 Day Split
General
Beginner
Dumbbell
Plan Details
The Free Weights - 3 Day Split routine by Clinton Wilkinson is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Chest, Shoulder & Triceps
Est. 130 min
25 exercises
Isometric Chest Press
2 Sets x 8 Reps
Kneeling Forearm Stretch
2 Sets
Arm Circles
2 Sets x 8 Reps
Single-Leg Push-Up
2 Sets x 8 Reps
Push-Up to Side Plank
2 Sets x 8 Reps
Smith Machine Bench Press
2 Sets x 8 Reps
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
2 Sets x 8 Reps
Dumbbell Decline Press
2 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Front Raise
2 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
2 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
2 Sets x 8 Reps
Weight Plate Hand Squeeze
2 Sets x 8 Reps
Thu
Legs & Abdominal
Est. 50 min
10 exercises
Seated Floor Hamstring Stretch
2 Sets x 8 Reps
Hamstring Stretch
2 Sets x 8 Reps
Posterior Lower Leg Stretch
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Barbell Clean Deadlift
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Sun
Back, Trapezius & Biceps
Est. 140 min
29 exercises
Hip Stretch
2 Sets x 8 Reps
Upper Back Stretch
2 Sets x 8 Reps
Sphinx
2 Sets x 8 Reps
Back Stretch
2 Sets x 8 Reps
Cat Stretch
2 Sets x 8 Reps
Superman
2 Sets
Stability Ball Back Extension
2 Sets x 8 Reps
Cable Rope Pull-Up
2 Sets x 8 Reps
One-Arm Hang
2 Sets
Rear Pull-Up (Wide Grip)
2 Sets x 8 Reps
Chin-Up (Close Grip)
2 Sets x 8 Reps
Gironda Sternum Pull-Up
2 Sets x 8 Reps
Climber Pull-Up
2 Sets x 8 Reps
Rocky Pull-Up
2 Sets x 8 Reps
Leverage Machine Shrug
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
2 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Incline Bench Pull
2 Sets x 8 Reps
Barbell Incline Bench Row
2 Sets x 8 Reps
Dumbbell One-Arm Row (Reverse Grip)
2 Sets x 8 Reps
Barbell Incline Row (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Prone Incline Shrug
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Barbell Cambered Row (Prone)
2 Sets x 8 Reps
Barbell Curl (Close Grip)
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
