phase 3
General
Beginner
Barbell
Plan Details
The phase 3 routine by ArielLoredo is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
day 4: legs butt abs
Est. 64 min
4 exercises
Barbell Squat
9 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 30 Reps
ab circuit
3 Sets x 10 Reps
Any
day 1 - chest triceps and calves
Est. 69 min
6 exercises
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Any
Day 2 - back, biceps, butt and abs
Est. 68 min
6 exercises
Barbell Deadlift
6 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
ab circuit
3 Sets x 10 Reps
Any
day 3: shoulder and calves
Est. 56 min
4 exercises
Barbell Military Press
6 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 10 Reps
