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Johns Plan
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Johns Plan routine by mattharris23 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Johns plan
Routine detail
Mon
Push Day
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
2 Sets x 6 Reps
Push-Up
3 Sets x 8 Reps
Wed
Pull Day
Est. 0 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
Leg Day
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
