3day beginner Split
Bulking
Beginner
Dumbbell
Plan Details
The 3day beginner Split routine by danielbcool is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 22 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Leg Raise
4 Sets x 10 Reps
Wed
Shoulders and Legs
Est. 25 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Fri
Back and Triceps
Est. 26 min
6 exercises
Cable Elevated Row
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
