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My 3 Day Plan
General
Beginner
Dumbbell
Plan Details
The My 3 Day Plan routine by zackarystephenson is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
A mix of aerobic and resistance training aimed at reducing body fat.
Routine detail
Day 1
Chest & Back
10 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 2
Legs
9 exercises
Treadmill Running
1 Set
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Day 3
Arms & Shoulders
10 exercises
Treadmill Running
1 Set
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
