Three-Day 45-Minute Small Gym Routine
General
Intermediate
Body
Plan Details
The Three-Day 45-Minute Small Gym Routine routine by 85FastLane is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A three-day, 45-minute, general fitness routine to trim fat and gain some muscle. Each day focuses on a different set of muscle groups, and every day also includes some cardio and abs. This can be done in a limited gym that includes a rower (swap for bike if necessary), dumbbells, kettlebells, a bench, and a cable machine.
Routine detail
Day 1
Back/Bicep/Forearm
Est. 45 min
8 exercises
Rowing
1 Set
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Reverse Grip Curl
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Day 2
Chest/Shoulder/Tricep
Est. 46 min
8 exercises
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Day 3
Leg/Calf/Core
Est. 41 min
8 exercises
Rowing
1 Set
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Bridge
3 Sets
Plank
3 Sets
