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3 Day Plan for Jan
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The 3 Day Plan for Jan routine by GreetV is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
New Workout
Est. 0 min
9 exercises
Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Squat
2 Sets x 15 Reps
Glute Kickback (Kneeling)
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 10 Reps
Dumbbell Press (Stability Ball)
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Leg Raise
3 Sets x 15 Reps
Abdominal Hip Roll
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Fly (Stability Ball)
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
2 Sets x 10 Reps
Day 3
New Workout
Est. 0 min
9 exercises
Reverse Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Back Extension (Prone)
2 Sets
Dumbbell Lunge
2 Sets x 10 Reps
Side-lying leg raise
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 10 Reps
Dumbbell Deep Push-Up
2 Sets x 10 Reps
Dumbbell Preacher Curl (Stability Ball)
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
