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derekcyr10's 3 Day Plan*
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The derekcyr10's 3 Day Plan* routine by taypgray is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Intro lady bod build
Routine detail
Day 1
Pull Day
Est. 0 min
13 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Day 3
Push Day
Est. 0 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Leg Day
Est. 0 min
14 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 20 Reps
Day 4
Leg & Agility
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
