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SIPI ? -3 Day Plan
AUTOPLAYAUDIO TIP
General
Advanced
Dumbbell
Plan Details
The SIPI ? -3 Day Plan routine by siri_hp is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
The best ?
Routine detail
Mon
Chest and arms?
Est. 81 min
13 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Scorpion
3 Sets x 8 Reps
Thu
Back and core?
Est. 69 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cobra
3 Sets
Stability Ball Hug
3 Sets x 8 Reps
Sun
Chicken legs and shoulders?
Est. 63 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
