3 day super set / separation
General
Intermediate
Dumbbell
Plan Details
The 3 day super set / separation routine by DanielMcgaw2 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Upper and Back Workout Day
Est. 60 min
10 exercises
Field Sports
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Lower Body Workout Day
Est. 53 min
9 exercises
Field Sports
1 Set
Barbell Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Plank
3 Sets
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Treadmill Running
1 Set
Dip
3 Sets x 8 Reps
Sun
Cardio and hit
Est. 70 min
12 exercises
Field Sports
1 Set
Treadmill Running
1 Set
Dumbbell Side Bend
1 Set x 40 Reps
Treadmill Running
1 Set
Mountain Climber
1 Set x 40 Reps
Treadmill Running
1 Set
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 60 Reps
Treadmill Running
1 Set
Air Bike
1 Set x 40 Reps
Treadmill Running
1 Set
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 60 Reps
Treadmill Running
1 Set
