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Push, Pull, Legs (3-Day Split plus 2-Day Cardio)
General
Beginner
Dumbbell
Plan Details
The Push, Pull, Legs (3-Day Split plus 2-Day Cardio) routine by DynamicParameter is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Fat Burn Notes: Alternate the first two exercises for all three days each week...i.e. week 2, overhead press is first, bench press second; bent over rows first, pull ups second; deadlifts first, squats second. Choose one core exercise to do after each workout session (do 3-4 challenging sets). Original Source: https://www.setforset.com/blogs/news/3-day-workout-split
Routine detail
Mon
Push
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Tue
PT (Cadrio)
0 exercises
This day is empty
Wed
Pull
6 exercises
Pull-Up
4 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Thu
PT (Cadrio)
0 exercises
This day is empty
Fri
Legs
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Side Split Squat
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
