Coach Nahty’s 3 Day Plan
Sport
Beginner
Dumbbell
Plan Details
The Coach Nahty’s 3 Day Plan routine by michaelnahtygal is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Season prep workout
Routine detail
Tue
New Workout
Est. 0 min
14 exercises
Running
1 Set
Kneeling Hip Flexor
2 Sets x 1 Reps
World's Greatest Stretch
2 Sets x 10 Reps
90/90 Hamstring Stretch
2 Sets x 1 Reps
All Fours Quad Stretch
2 Sets x 1 Reps
Box Side to Side Shuffle
3 Sets x 20 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Stability Ball Wall Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Thu
New Workout
Est. 0 min
14 exercises
Running
1 Set
Chest and Shoulder Stretch
1 Set x 10 Reps
Dynamic Chest Stretch
1 Set x 10 Reps
Bicep Stretch
1 Set x 1 Rep
Shoulder Stretch
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl on Stability Ball
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Sun
New Workout
Est. 0 min
15 exercises
Running
1 Set
Tricep Stretch
2 Sets x 10 Reps
Kneeling Lat Stretch
1 Set
Hip Stretch
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
