Kings 3 day workout
General
Intermediate
Dumbbell
Plan Details
The Kings 3 day workout routine by umboma is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, shoulders, triceps
Est. 85 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Overhead Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Legs and core
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
Back, bicep
Est. 87 min
13 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
