3 Day Barbell/Dumbbell workout
Bulking
Beginner
Dumbbell
Plan Details
The 3 Day Barbell/Dumbbell workout routine by andybritton is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Tue
Chest & Triceps
Est. 49 min
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Thu
Back & Arms
Est. 70 min
9 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Sat
Legs
Est. 50 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Step Machine
1 Set
