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henleychris's 3 Day Plan
AUDIO TIP
General
Beginner
Barbell
Plan Details
The henleychris's 3 Day Plan routine by henleychris is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Legs
Est. 0 min
13 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Tue
Back
Est. 0 min
12 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Wed
Chest
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 810 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Plank
3 Sets
Thu
Shoulders
Est. 0 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Fri
Arms
Est. 0 min
14 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
