dpcampo's 3 Day Split - JEFIT

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dpcampo's 3 Day Split - JEFIT

dpcampo's 3 Day Split banner

dpcampo's 3 Day Split

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The dpcampo's 3 Day Split routine by dpcampo is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Back bi 1

Est. 0 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 8 Reps

Tue

Leg &Shoulder 1

Est. 0 min

10 exercises

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 8 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Sun

Chest &tri 1

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Barbell Decline Pullover Demonstration

Barbell Decline Pullover

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Any

Back & bi 2

Est. 0 min

11 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

3 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

EZ Bar Seated Curl (Close Grip) Demonstration

EZ Bar Seated Curl (Close Grip)

3 Sets x 8 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Any

Leg & shoulder 2

Est. 0 min

16 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Any

New Workout

Est. 0 min

1 exercise

Step Machine Demonstration

Step Machine

3 Sets

Any

Abbbs 1

Est. 0 min

7 exercises

Plank Demonstration

Plank

3 Sets

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

3 Sets x 8 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 8 Reps