Stage Two of 3 day split
General
Beginner
Dumbbell
Plan Details
The Stage Two of 3 day split routine by j.boencke is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Changing some things around to add in a few new things to mix things up.
Routine detail
Mon
Pull v2
Est. 55 min
6 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Wed
Push V2
Est. 55 min
6 exercises
Cable Decline Chest Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Thu
Leg / Shoulder v2
Est. 52 min
6 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
hip belt squat
4 Sets x 10 Reps
Landmine press
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
