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3x10
General
Beginner
Dumbbell
Plan Details
The 3x10 routine by tmule69 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Biceps
Est. 80 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 2
Legs and Shoulders
Est. 132 min
14 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 5 Reps
Day 3
Back and triceps
Est. 86 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
