danielortegafit's 3 Days Pla
General
Beginner
Dumbbell
Plan Details
The danielortegafit's 3 Days Pla routine by daniel.ortega.pe is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body train descriptivo tal vez no me acuerdo que no me parece bien que te dijo el doctor que no me
Routine detail
Mon
full body calistenia
Est. 36 min
6 exercises
Chin-Up (Close Grip)
4 Sets x 7 Reps
Pull-Up
4 Sets x 5 Reps
Dip
4 Sets x 6 Reps
Leg Raise
4 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Jump Squat
4 Sets x 9 Reps
Mon
MS FBD 1
Est. 33 min
7 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Wed
MS FBD 2
Est. 33 min
7 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Fri
FULL BODY MANCUERNA
Est. 35 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
MS FBD 3
Est. 0 min
0 exercises
This day is empty
Any
FULL BODY BAR
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
