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3 Day Schedule
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The 3 Day Schedule routine by rrichard9139 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day schedule with alternate options
Routine detail
Day 1
Legs
Est. 0 min
8 exercises
Barbell Squat
6 Sets x 6 Reps
Dumbbell Calf Raise
6 Sets x 30 Reps
Machine Leg Press
6 Sets x 6 Reps
Machine Seated Single-Leg Calf Raise
2 Sets x 15 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 40 Reps
Side Bridge
3 Sets
Day 1
Legs (Alt)
Est. 0 min
9 exercises
Barbell Squat
6 Sets x 6 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Machine Single-Leg Press
6 Sets x 6 Reps
Single-Leg Calf Raise
2 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Day 2
Back & Arms
Est. 0 min
10 exercises
Barbell Deadlift
6 Sets x 6 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
EZ Bar Curl
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Air Bike
3 Sets x 30 Reps
Bird Dog
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 50 Reps
Day 2
Back & Arms (Alt)
Est. 0 min
10 exercises
Barbell Snatch Pull
5 Sets x 6 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
6 Sets x 6 Reps
Machine Assisted Chin-Up
4 Sets x 8 Reps
Dumbbell Hammer Curl
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Day 3
Chest & Shoulders
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Military Press
5 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
Chest & Shoulders (Alt)
Est. 0 min
9 exercises
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Upright Row
6 Sets x 6 Reps
Cable Cross-Over
6 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
