3 days routines
General
Intermediate
Dumbbell
Plan Details
The 3 days routines routine by nadnels is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days routine
Routine detail
Day 1
New Workout
Est. 0 min
10 exercises
Bodyweight Step-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Day 2
New Workout
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Mountain Climber
3 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Superman
3 Sets
