naytedobbo's 3 Day Plan
Sport
Intermediate
Body
Plan Details
The naytedobbo's 3 Day Plan routine by naytedobbo is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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Routine detail
Mon
Biceps/triceps/forearms/chest/core
Est. 0 min
16 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Superman
3 Sets
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Wed
Quads/glutes/calves/hamstring/core
Est. 0 min
11 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 8 Reps
Fri
Biceps/chest/shoulders/back/core
Est. 0 min
15 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Hanging Knee Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
