new routine 3
General
Intermediate
Dumbbell
Plan Details
The new routine 3 routine by rajichani is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
biceps
Est. 43 min
7 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Tue
triceps
Est. 45 min
5 exercises
EZ Bar Decline Tricep Extension
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Wed
legs
Est. 63 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Thu
shoulders
Est. 58 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Upright Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Fri
chest
Est. 63 min
8 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Sat
back
Est. 86 min
12 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
