3 on 1 off
General
Intermediate
Dumbbell
Plan Details
The 3 on 1 off routine by curcc2 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and BIceps (A)
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Day 2
Back and Triceps (A)
Est. 55 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Day 3
Shoulders and Legs (A)
Est. 61 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Day 5
Chest and Biceps (B)
Est. 65 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Day 6
Back and Triceps (B)
Est. 56 min
7 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Day 7
Shoulders Legs (B)
Est. 64 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 15 Reps
