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3 Day Workout Rotation
General
Intermediate
Dumbbell
Plan Details
The 3 Day Workout Rotation routine by vaporjet is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Designed to do 2 muscle groups plus abs per day with a rest day between.
Routine detail
Day 1
Back & Chest
Est. 83 min
14 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
1 Set x 20 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 2
Triceps & Biceps
Est. 89 min
19 exercises
Bench Dip
2 Sets x 15 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Hammer Curl on Stability Ball
2 Sets x 10 Reps
Dumbbell Concentration Curl on Stability Ball
2 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Kettlebell One-Arm Floor Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 3
Shoulders & Legs
Est. 130 min
26 exercises
Dumbbell One-Arm Shoulder Press (Stability Ball)
1 Set x 12 Reps
Dumbbell One-Arm Shoulder Press (Stability Ball)
2 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 15 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 8 Reps
Mountain Climber
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Squat
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Dumbbell Squat
2 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
