Dave H's 3 Day Plan(833)
General
Intermediate
Machine strength
Plan Details
The Dave H's 3 Day Plan(833) routine by adsadam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dave H's 3 day plan. Monday Chest and Tris, Weds Back and Bi's, Fri Shoulders and Abs. 12 exercises per day, but only pick 3 per bodypart, so 6 exercises on 1 day.
Routine detail
Mon
Chest and Triceps
Est. 75 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Wed
Back and Biceps
Est. 63 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Fri
Shoulders and Abs
Est. 75 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Prone Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rope Crunch
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
