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3 Day Total Body
General
Intermediate
Dumbbell
Plan Details
The 3 Day Total Body routine by shadowfang is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Legs
Est. 76 min
10 exercises
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Clean and Jerk
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Any
Abs
Est. 53 min
8 exercises
Push-Up (Wide Hand)
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Any
Arms
Est. 74 min
10 exercises
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
