nalja09's 3 Day Plan
General
Beginner
Dumbbell
Plan Details
The nalja09's 3 Day Plan routine by nyll is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Upper Back and Abs
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Wed
Hamstrings and Glutes
Est. 0 min
5 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Kettlebell Sumo High Pull
3 Sets x 15 Reps
Thu
Biceps and Triceps
Est. 0 min
6 exercises
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Kickback
3 Sets x 15 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Sat
Chest and Shoulders
Est. 0 min
6 exercises
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Sun
Quadriceps and Calves
Est. 0 min
5 exercises
Dumbbell Jump Squat
3 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
