3 days split
General
Beginner
Dumbbell
Plan Details
The 3 days split routine by fatty_foaster is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
chest, tri & shoulders
Est. 69 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Day 2
back , bi & Abs
Est. 67 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Superman
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
Crunch
3 Sets x 12 Reps
Day 3
legs
Est. 41 min
5 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Jump Rope
1 Set
