Total Body 3 Days Workout
General
Intermediate
Dumbbell
Plan Details
The Total Body 3 Days Workout routine by rohankumar03 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For people who are not able to hit the gym often. Three days full body workout plan. Eat, sleep, recover.
Routine detail
Day 1
Workout Day #1
Est. 82 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Plank
2 Sets
Day 2
Workout Day #2
Est. 85 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
2 Sets
Day 3
Workout Day #3
Est. 83 min
9 exercises
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Plank
2 Sets
