3 day Custom Routine
General
Advanced
Barbell
Plan Details
The 3 day Custom Routine routine by ChrisJune is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Full Body Routine 10-20 second rests between sets
Routine detail
Day 1
Workout 1
16 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Plank
3 Sets
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Day 2
Workout 2
15 exercises
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 3
Workout 3
10 exercises
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Tuck Crunch
4 Sets x 8 Reps
Barbell Side Split Squat
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
