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Routine 3
General
Beginner
Dumbbell
Plan Details
The Routine 3 routine by vu.john.t is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Cardio
Est. 33 min
2 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Any
Chest, Shoulders, and Arms
Est. 63 min
10 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cross-Body Cable Raise
3 Sets x 8 Reps
Dumbbell Floor Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Stability Ball Pike Push-Up
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
One-Arm Tricep Pressdown
3 Sets x 8 Reps
Any
Back/Biceps
Est. 62 min
10 exercises
Straight-Arm Pulldown
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Seated Cable Row
3 Sets x 8 Reps
Reverse push up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Superman
3 Sets
Any
Legs
Est. 47 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Cable Jumps
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Butt Kicks
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Suspension Single-Leg Squat Hops
3 Sets x 8 Reps
