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3 Day Abs/Arms Focused
General
Beginner
Dumbbell
Plan Details
The 3 Day Abs/Arms Focused routine by vlittle is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Bigger arms bigger abs.
Routine detail
Tue
Legs and Abs
Est. 101 min
11 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Calf Raise
5 Sets x 10 Reps
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Hanging Knee Raise
5 Sets x 5 Reps
Decline Bench Weighted Twist
5 Sets x 5 Reps
Crunch
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Weight Plate Rotation
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 10 Reps
Wed
Arms, Shoulders, Back
Est. 84 min
10 exercises
Machine Assisted Dip
5 Sets x 5 Reps
Pull-Up
5 Sets x 3 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 5 Reps
Dumbbell Alternating Front Raise
3 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Fri
Arms, Tri's, Chest, Abs
Est. 151 min
12 exercises
Machine Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 5 Reps
Decline Bench Weighted Twist
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Barbell Drag Curl
5 Sets x 8 Reps
Push-Up
5 Sets x 5 Reps
Sit-Up
5 Sets x 10 Reps
Cross Body Crunch
5 Sets x 10 Reps
Hanging Knee Raise
5 Sets x 5 Reps
