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3 day split
General
Beginner
Dumbbell
Plan Details
The 3 day split routine by JoshuaZinck is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Chest/tricep/shoulder
Est. 40 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Back/Bicep/Trap
Est. 40 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Any
Legs
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
