9-23-22 3Day
Bulking
Intermediate
Dumbbell
Plan Details
The 9-23-22 3Day routine by sbroy is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
In this 3-day, intermediate strength program, you can expect three 45-60 minute workouts using dumbbells only. Day 1: Complete 8 dumbbell exercises working all major muscle groups. Day 2: Perform 7 different dumbbell exercises - again - focusing on a full body workout. Day 3: The third session for the week includes 7 new dumbbell exercises. For best results, perform this workout every other week for 4-8 weeks. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Chest and triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
Back and Bicep
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 3
Legs and Abs
Est. 0 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Stability Ball Single-Leg Hip Rotation
3 Sets x 8 Reps
