Loading...
Dean's 3 Day Routine
Cutting
Intermediate
Machine strength
Plan Details
The Dean's 3 Day Routine routine by deanodirt is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest, Shoulders, Back
Est. 57 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Wed
Legs and lower body
Est. 53 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Fri
Biceps, Triceps, forearms
Est. 63 min
9 exercises
EZ Bar Curl
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
