3 Day - Evolo
General
Intermediate
Dumbbell
Plan Details
The 3 Day - Evolo routine by The3dge is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Workout 1
Est. 128 min
20 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Day 2
Workout 2
Est. 70 min
11 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Workout 3
Est. 120 min
19 exercises
Stability Ball Hip Thrust
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl on Stability Ball
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
