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first 3 month plan
AUDIO TIP
Sport
Intermediate
Dumbbell
Plan Details
The first 3 month plan routine by taryk1 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
I use it for rugby
Routine detail
Mon
Workout 1
Est. 0 min
4 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
5 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Wed
Workout 3
Est. 0 min
5 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Thu
Workout 4
Est. 0 min
3 exercises
Barbell Bench Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
