3 Day Barbell/Dumbbell

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RATING: 73 (FROM 75 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Equipment: Bench, Chin Up Bar, EZ Bar, Barbell, Dumbbell

3 day workout, for people working out at home with general weight set.

Chest & Triceps 7 exercises, 47 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s

Back and Biceps 9 exercises, 59 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Legs and Shoulders 9 exercises, 59 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s