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Stenderup & The Boys 3 Day Plan
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Stenderup & The Boys 3 Day Plan routine by stenderup6 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Chest, Biceps, Legs, Core
Est. 0 min
10 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Side step up
3 Sets x 8 Reps
Under The butt
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Hip bender
3 Sets x 8 Reps
Plank
3 Sets
Tue
Back, Triceps, Shoulders, Legs & Core
Est. 0 min
14 exercises
Walking
1 Set
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Thu
Chest, Biceps, Shoulders, Legs, Core
Est. 0 min
13 exercises
Walking
3 Sets
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Plank Shoulder tap
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
11 exercises
Indoor Cycling
1 Set
Open hip one leg squat
3 Sets x 8 Reps
Single leg crab glute bridge
3 Sets x 8 Reps
Under The butt
3 Sets x 8 Reps
Long Jump
3 Sets x 8 Reps
Hip bender
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Sideplank jumping Jack
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Oblique crunches
3 Sets x 8 Reps
Bar crunches
3 Sets x 8 Reps
