Castle's workout 1.3
General
Intermediate
Dumbbell
Plan Details
The Castle's workout 1.3 routine by Castle86 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 62 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 2
Biceps and Shoulders
Est. 77 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 3
Legs and Back
Est. 60 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Cambered Row (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
