Dads 3 Day Plan
General
Beginner
Dumbbell
Plan Details
The Dads 3 Day Plan routine by impatrickhayes is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
For dads that have a basic barbell set and dumbbells
Routine detail
Any
Legs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
Back & Biceps
Est. 0 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Any
Chest & Tricep
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
