markanthonyesturas
3 days workout
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General
Intermediate
Dumbbell
Plan Details
The 3 days workout routine by markanthonyesturas is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Mon
Wed
Fri
Chest and Shoulder
Est time: 74 min
15 exercises
Arm Circles
Shoulders
Sets
1
Reps
10
Interval
00:00
Rest Time
00:10
Shoulder Circles
Shoulders
Sets
1
Reps
10
Interval
00:00
Rest Time
00:10
Shoulder Stretch
Shoulders
Sets
1
Reps
15,12,12,10
Interval
00:00
Rest Time
00:10
Chest and Shoulder Stretch
Chest
Sets
1
Reps
15,12,12,10
Interval
00:00
Rest Time
00:10
Assisted Chest Stretch
Chest
Sets
1
Reps
15,12,12,10
Interval
00:00
Rest Time
00:10
Barbell Bench Press
Chest
Sets
4
Reps
15,12,12,10
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
4
Reps
15,12,12,10
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
4
Reps
15,12,12,10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
15,12,12,10
Interval
00:00
Rest Time
01:00
Cable Lower Chest Raise
Chest
Sets
4
Reps
15,12,12,10
Interval
00:00
Rest Time
01:00
Barbell Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated Arnold Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Shrug
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
