3 Day Strength & Mobility Plan
General
Intermediate
Dumbbell
Plan Details
The 3 Day Strength & Mobility Plan routine by neal.storey is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #1
Est. 43 min
10 exercises
World's Greatest Stretch with Thoracic Rotation
1 Set x 6 Reps
Cat Cow
1 Set x 10 Reps
90/90 Hip Switch
1 Set x 5 Reps
Bodyweight Squat
1 Set x 10 Reps
Dumbbell Goblet Squat
3 Sets x 8 Reps
Single Leg Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Renegade Rows
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Bulgarian Split Squat
3 Sets x 10 Reps
Wed
Workout Day #2
Est. 46 min
11 exercises
World's Greatest Stretch with Thoracic Rotation
1 Set x 6 Reps
Cat Cow
1 Set x 10 Reps
90/90 Hip Switch
1 Set x 5 Reps
Bodyweight Squat
1 Set x 10 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Plank
3 Sets
Plank Hip Dips
3 Sets
Fri
Workout Day #3
Est. 43 min
10 exercises
World's Greatest Stretch with Thoracic Rotation
1 Set x 6 Reps
Cat Cow
1 Set x 10 Reps
90/90 Hip Switch
1 Set x 5 Reps
Bodyweight Squat
1 Set x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
TRX Inverted Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dead Bugs
3 Sets x 10 Reps
