3 Day Barbell/Dumbbell
General
Beginner
Barbell
Plan Details
The 3 Day Barbell/Dumbbell routine by jabir93 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Equipment: Bench, Chin Up Bar, EZ Bar, Barbell, Dumbbell 3 day workout, for people working out at home with general weight set.
Routine detail
Mon
Chest & Triceps
Est. 48 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 59 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
One Arm Dumbell Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Fri
Legs and Shoulders
Est. 59 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
