2014 Q1 - 3 Day Split
General
Beginner
Dumbbell
Plan Details
The 2014 Q1 - 3 Day Split routine by donnieray3 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
4x6 - Heavy 3x12 - Training 2x20 - Light ABA - 432 BAB - 432
Routine detail
Day 1
Chest/Biceps
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Day 2
Legs & Shoulders
Est. 53 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Dublin Press
3 Sets x 8 Reps
Day 3
Back & Triceps
Est. 46 min
7 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
