pid104's 3 Days Plan
Sport
Beginner
Dumbbell
Plan Details
The pid104's 3 Days Plan routine by pid104 is a 2 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Mon
Cardio, chest, triceps
Est. 110 min
8 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Legs, biceps, shoulders, back
Est. 87 min
11 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
