3 day workout
General
Intermediate
Dumbbell
Plan Details
The 3 day workout routine by MeexXxin is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs, Shoulders & Abs
Est. 86 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Barbell Front Squat
2 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 12 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Leg Raise
3 Sets
Rotational Crunch
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Day 2
Back & Biceps
Est. 83 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
4 Sets
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
back extensions
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 3
Chest & Triceps
Est. 70 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Bench Dip
4 Sets x 20 Reps
