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Thorock's 3 Day Plan
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Thorock's 3 Day Plan routine by Thorock is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
split routine brosplit 3 days, abs at home. Monday chest-bicep, Wednesday back-triceps, Friday legs-shoulders, abs at home every day before or after your workout.
Routine detail
Mon
1. chest biceps
Est. 51 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Wed
2. back triceps
Est. 55 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
3. shoulder legs
Est. 63 min
9 exercises
Barbell Rear Delt Row to Neck
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
