Scheda Papà
General
Beginner
Dumbbell
Plan Details
The Scheda Papà routine by franchisamuele is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
7 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 2
Workout 2
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 3
Workout 3
7 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Prone Incline Shrug
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Decline Crunch
2 Sets x 10 Reps
