mamajaye's 3 Day Plan
General
Intermediate
None
Plan Details
The mamajaye's 3 Day Plan routine by mamajaye is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dope
Routine detail
Day 1
Shoulder / Back
Est. 0 min
7 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 15 Reps
Day 2
Lower Body / Core
Est. 0 min
6 exercises
Dumbbell split squats
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Reverse Hyper (Flat Bench)
4 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 60 Reps
Dead bug or hollow hold
3 Sets
Day 3
Chest / Arms
Est. 0 min
7 exercises
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
