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Jen’s 3 Day Plan
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Jen’s 3 Day Plan routine by boatsonnet is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basic beginner
Routine detail
Any
Back and Bi’s
Est. 0 min
10 exercises
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Sit-Up
1 Set x 25 Reps
Plank
1 Set
Prisoner Squat
1 Set x 50 Reps
Any
Chest and Tri’s
Est. 0 min
9 exercises
Push-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Sit-Up
1 Set x 25 Reps
Plank
1 Set
Prisoner Squat
1 Set x 50 Reps
Any
Legs and Shoulders
Est. 0 min
9 exercises
Mountain Climber
1 Set x 25 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Sit-Up
1 Set x 25 Reps
Plank
1 Set
Prisoner Squat
1 Set x 50 Reps
