3 Day Routine - Upper Body
General
Intermediate
Dumbbell
Plan Details
The 3 Day Routine - Upper Body routine is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". Bis + Tris https://www.youtube.com/watch?v=gJC2r6kHOV4 A. Ball DB tricep press 12 x 15 Ball DB alternating tricep press 12 x 15 Tricep push-ups w/ hands on dumbbells- pulsing into full range 12 B. DB hammer curl into regular curls 12 x 15 Band bicep curls 12 Band tricep pressdowns 12 C. Band curls (looped behind Body) 12 Band Tricep kickbacks- full range and pulsing 12 / 12 Band high bicep curls- full range and pulsing - D. DB overhand tricep extensions 12x20 DB bent over bicep curls 12x20 E. Single arm DB bent over hammer curls 12x15 Single-arm DB bent over tricep kickbacks 12x6 9 Shoulders + Chest https://youtu.be/KFFxtXxqcMU A Alternating DB chest press Alternating DB overhead press Barbell overhead press (behind head) B. Alternating DB chest fly’s Barbell upright rows DB lateral raises C. Cable machine low to high fly’s Cable machine reverse low to high fly’s Alternating DB punches D. Barbell overhead press (not recorded) Barbell front raises (not recorded) Decline Pushups (feet up on bench)
Routine detail
Mon
Bis + Tris (10)
13 exercises
Stability Ball Tricep Extension
3 Sets x 12 Reps
Stability Ball Tricep Extension
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Fri
Shoulders + Chest (9)
12 exercises
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell One-Arm Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Dublin Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Sun
Back + Bi's (7)
12 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Dumbbell Kneeling Bicep Curl (Stability Ball)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
