3 days lifting 3 days cardio
Sport
Intermediate
None
Plan Details
The 3 days lifting 3 days cardio routine by dexmorgan is a 8 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
build muscle increase swing speed
Routine detail
Mon
Lower Body Workout Day
Est. 0 min
0 exercises
This day is empty
Wed
Upper Body Workout Day
Est. 0 min
0 exercises
This day is empty
Any
1
Est. 34 min
7 exercises
Barbell Bench Press
5 Sets
Barbell Front Raise
3 Sets
Cable Shoulder Extension
2 Sets
Barbell Shoulder Press
3 Sets
Barbell Incline Bench Press
2 Sets
Barbell Tricep Extension
3 Sets
Dumbbell Lateral Raise
3 Sets
Any
3
Est. 37 min
8 exercises
Cable V Bar Pulldown
3 Sets
Barbell Deadlift
3 Sets
Barbell Bent-Over Row
3 Sets
Cable Seated Row
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Chin-Up with Knee Raise
3 Sets
Barbell Shrug
3 Sets
Barbell Curl
4 Sets
Any
6
Est. 80 min
5 exercises
Dumbbell Side Bend
3 Sets
Treadmill Running
1 Set
Decline Crunch
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets
Leg Raise
3 Sets
Any
2
Est. 62 min
1 exercise
Treadmill Running
1 Set
Any
4
Est. 62 min
1 exercise
Treadmill Running
1 Set
Any
5
Est. 22 min
4 exercises
Barbell Squat
4 Sets
Machine Leg Extension
4 Sets
stiff leg deadlift
4 Sets
Smith Machine Reverse Calf Raise
4 Sets
