Free Weights - 3 Day Split - JEFIT

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Free Weights - 3 Day Split - JEFIT

Free Weights - 3 Day Split banner

Free Weights - 3 Day Split

General

Beginner

Dumbbell

Plan Details

The Free Weights - 3 Day Split routine by Clinton Wilkinson is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Tue

Chest, Shoulder & Triceps

Est. 130 min

25 exercises

Isometric Chest Press Demonstration

Isometric Chest Press

2 Sets x 8 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

2 Sets

Arm Circles Demonstration

Arm Circles

2 Sets x 8 Reps

Single-Leg Push-Up Demonstration

Single-Leg Push-Up

2 Sets x 8 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

2 Sets x 8 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

2 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

2 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

2 Sets x 8 Reps

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

2 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

2 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Alternating Shoulder Press Demonstration

Dumbbell Alternating Shoulder Press

2 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

2 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

2 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

2 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

2 Sets x 8 Reps

Dumbbell Wrist Curl (Neutral Grip) Demonstration

Dumbbell Wrist Curl (Neutral Grip)

2 Sets x 8 Reps

Dumbbell Alternating Reverse Curl Demonstration

Dumbbell Alternating Reverse Curl

2 Sets x 8 Reps

Weight Plate Hand Squeeze Demonstration

Weight Plate Hand Squeeze

2 Sets x 8 Reps

Thu

Legs & Abdominal

Est. 50 min

10 exercises

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

2 Sets x 8 Reps

Hamstring Stretch Demonstration

Hamstring Stretch

2 Sets x 8 Reps

Posterior Lower Leg Stretch Demonstration

Posterior Lower Leg Stretch

2 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

2 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

2 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 8 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

2 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 8 Reps

Sun

Back, Trapezius & Biceps

Est. 140 min

29 exercises

Hip Stretch Demonstration

Hip Stretch

2 Sets x 8 Reps

Upper Back Stretch Demonstration

Upper Back Stretch

2 Sets x 8 Reps

Sphinx Demonstration

Sphinx

2 Sets x 8 Reps

Back Stretch Demonstration

Back Stretch

2 Sets x 8 Reps

Cat Stretch Demonstration

Cat Stretch

2 Sets x 8 Reps

Superman Demonstration

Superman

2 Sets

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

2 Sets x 8 Reps

Cable Rope Pull-Up Demonstration

Cable Rope Pull-Up

2 Sets x 8 Reps

One-Arm Hang Demonstration

One-Arm Hang

2 Sets

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

2 Sets x 8 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

2 Sets x 8 Reps

Gironda Sternum Pull-Up Demonstration

Gironda Sternum Pull-Up

2 Sets x 8 Reps

Climber Pull-Up Demonstration

Climber Pull-Up

2 Sets x 8 Reps

Rocky Pull-Up Demonstration

Rocky Pull-Up

2 Sets x 8 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

2 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

2 Sets x 8 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

2 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 8 Reps

Barbell Incline Bench Pull Demonstration

Barbell Incline Bench Pull

2 Sets x 8 Reps

Barbell Incline Bench Row Demonstration

Barbell Incline Bench Row

2 Sets x 8 Reps

Dumbbell One-Arm Row (Reverse Grip) Demonstration

Dumbbell One-Arm Row (Reverse Grip)

2 Sets x 8 Reps

Barbell Incline Row (Reverse Grip) Demonstration

Barbell Incline Row (Reverse Grip)

2 Sets x 8 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

2 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 8 Reps

Barbell Cambered Row (Prone) Demonstration

Barbell Cambered Row (Prone)

2 Sets x 8 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

2 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 8 Reps