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3 Day Strength Training
AUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The 3 Day Strength Training routine by benspears1987 is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Push, Pull, Legs cutting routine. Able to be done with minimal equipment. All you need is a bench, dumbbells, and a barbell
Routine detail
Any
#1 Push
Est. 87 min
13 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Band Cross-Over
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Any
#2 Pull
Est. 63 min
10 exercises
Pull-Up
1 Set x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Any
#3 Legs,Glutes,&Abs
Est. 70 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Kettlebell Figure Eight
3 Sets x 10 Reps
