Aesthetic phase 3
General
Advanced
Dumbbell
Plan Details
The Aesthetic phase 3 routine by BrandonEldred is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Workout Day #1
Est. 136 min
15 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 2
Workout Day #2
Est. 107 min
12 exercises
Barbell Deadlift
4 Sets x 6 Reps
Pull-Up
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
21s curls
4 Sets x 21 Reps
21s skull crusher
4 Sets x 21 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Day 3
Workout Day #3
Est. 96 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Sissy Squat
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
dumbbell skullcrusher
4 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
Plank
1 Set
Machine Seated Calf Raise
4 Sets x 15 Reps
