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3 days workout
General
Intermediate
Dumbbell
Plan Details
The 3 days workout routine by markanthonyesturas is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Shoulder
Est. 74 min
15 exercises
Arm Circles
1 Set x 10 Reps
Shoulder Circles
1 Set x 10 Reps
Shoulder Stretch
4 Sets x 15,12,12,10 Reps
Chest and Shoulder Stretch
4 Sets x 15,12,12,10 Reps
Assisted Chest Stretch
4 Sets x 15,12,12,10 Reps
Barbell Bench Press
4 Sets x 15,12,12,10 Reps
Barbell Incline Bench Press
4 Sets x 15,12,12,10 Reps
Dumbbell Bench Press
4 Sets x 15,12,12,10 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,12,10 Reps
Cable Lower Chest Raise
4 Sets x 15,12,12,10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Wed
Back and Legs
Est. 88 min
15 exercises
Dynamic Back Stretch
1 Set x 10 Reps
Kneeling Lat Stretch
1 Set
Standing Trunk Rotation
1 Set x 12 Reps
Wide Leg Stretch
1 Set
World's Greatest Stretch
1 Set x 12 Reps
Barbell Squat
3 Sets x 16 Reps
Barbell Lunge
3 Sets x 16 Reps
Machine Leg Press
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 16 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,12,10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,12,10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up
1 Set
Fri
Biceps, Triceps and Forearms
Est. 86 min
15 exercises
Bicep Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 8 Reps
Wrist Circles
1 Set x 10 Reps
Kneeling Forearm Stretch
1 Set
Side Wrist Pull
1 Set x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
