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Beginner 3 Day Full Body Split
General
Beginner
Dumbbell
Plan Details
The Beginner 3 Day Full Body Split routine by HunleyTheFool is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout is for anyone who hasn't lifted 6 months consecutively. It is heavily influenced by aworkoutroutine.com
Routine detail
Day 1
Workout A
Est. 80 min
7 exercises
Treadmill Running
1 Set
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Workout B
Est. 85 min
8 exercises
Treadmill Running
1 Set
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Workout A
Est. 80 min
7 exercises
Treadmill Running
1 Set
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 8
Workout B
Est. 85 min
8 exercises
Treadmill Running
1 Set
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 10
Workout A
Est. 80 min
7 exercises
Treadmill Running
1 Set
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 12
Workout B
Est. 86 min
8 exercises
Treadmill Running
1 Set
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
