3 Day - 12 Week Cut
General
Beginner
Dumbbell
Plan Details
The 3 Day - 12 Week Cut routine by Arthurmarks349 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Mon
Mon
13 exercises
Barbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Dumbbell Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 12 Reps
Side Plank
1 Set x 12 Reps
Tue
Tues
0 exercises
This day is empty
Wed
Wed
13 exercises
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Shrug
1 Set x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated Calf Raise
1 Set x 12 Reps
V-Up
2 Sets x 12 Reps
Dumbbell Side Bend
1 Set x 12 Reps
Walking
1 Set
Thu
Thur
0 exercises
This day is empty
Fri
Fri
14 exercises
Chin-Up with Knee Raise
2 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Push-Up
1 Set x 12 Reps
Dumbbell Squat
2 Sets x 12 Reps
Bench Hip Thrust
2 Sets x 12 Reps
Dumbbell Arnold Press
2 Sets x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 21 Reps
Machine Calf Raise
1 Set x 12 Reps
Lying Alternating Knee Raise
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Alternating Heel Touch
1 Set x 12 Reps
