Power 3 days 8 weeks
General
Intermediate
Barbell
Plan Details
The Power 3 days 8 weeks routine by Gixxervr is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Petto - Spalle
Est. 73 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Wed
Schiena - Gambe - Avambracci
Est. 75 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Fri
Bicipiti - Tricipiti
Est. 83 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
