Berdals 3-day Heavy Duty 40min workouts
General
Intermediate
Dumbbell
Plan Details
The Berdals 3-day Heavy Duty 40min workouts routine by SondreBerdal is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Heavy duty inspired by Mike Meltzer. 1 warm-up set and then go to failure at the second set, you should have no juice left, do partials and go lower weight when you can do no more
Routine detail
Day 2
Leg
Est. 0 min
5 exercises
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Press
2 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Day 4
Shoulder/Back 2
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 6 Reps
Dumbbell Bent-Over Row
2 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 6 Reps
Cable Seated Row
2 Sets x 8 Reps
Day 6
Chest/biceps
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Machine Bench Press
2 Sets x 6 Reps
Dumbbell Incline Fly
2 Sets x 6 Reps
Cable Straight Arm Crossover
2 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
