Dads 3 Day Plan

DOWNLOADS/VIEWS: 0/39

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

For dads that have a basic barbell set and dumbbells

Back & Biceps 9 exercises, 0 min

Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Bicep Curl	3x10 reps	rest: 30s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 30s
Dumbbell Bent-Over Row (Palms in)	3x10 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s

Chest & Tricep 10 exercises, 0 min

Barbell Bench Press	5x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Bench Dip	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 30s
Push-Up (Close Hand)	3x10 reps	rest: 30s
Single-Leg Bench Dip	3x10 reps	rest: 30s
Dumbbell Press (Close Grip)	3x10 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s

Legs 8 exercises, 0 min

Barbell Squat	3x10 reps	rest: 30s
Barbell Lunge	3x10 reps	rest: 30s
Dumbbell Squat	3x10 reps	rest: 30s
Dumbbell Step-Up	3x10 reps	rest: 30s
Dumbbell Plie Squat	3x10 reps	rest: 30s
Barbell Calf Raise	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s