vaporjet
3 Day Workout Rotation
AUTOPLAY
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The 3 Day Workout Rotation routine by vaporjet is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Designed to do 2 muscle groups plus abs per day with a rest day between. ...
Day 1
Day 2
Day 3
Back & Chest
Est time: 83 min
14 exercises
Dumbbell Bent-Over Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Bent-Over Row
Back
Sets
1
Reps
20
Interval
00:00
Rest Time
00:10
Dumbbell One-Arm Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Deadlift
Back
Sets
2
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Deadlift
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Pullover
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
2
Reps
10
Interval
00:00
Rest Time
00:45
Dumbbell Incline Bench Press
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Bench Press
Chest
Sets
2
Reps
12
Interval
00:00
Rest Time
00:45
Dumbbell Bench Press
Chest
Sets
2
Reps
10
Interval
00:00
Rest Time
00:45
Bench Dip
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Kettlebell Goblet Squat
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
