3 Days On ? 1 Rest ? 3 Days On ? 1 Rest
General
Intermediate
None
Plan Details
The 3 Days On ? 1 Rest ? 3 Days On ? 1 Rest routine by ali.abdullatif.magnamedia is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 Days On ? 1 Rest ? 3 Days On ? 1 Rest4 upper body days, 2 lower body days
Routine detail
Day 1
Upper A – Push (Chest, Triceps, Front Delts)
Est. 44 min
5 exercises
Dumbbell Bench Press
3 Sets x 20,15,15 Reps
Dumbbell Fly
3 Sets x 24,13,17 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,12,17 Reps
Dumbbell Tricep Extension
3 Sets x 19,16,14 Reps
Close-Grip Floor Press
3 Sets x 15,15,14 Reps
Day 2
Lower A – Quads, Glutes, Core
Est. 40 min
5 exercises
Dumbbell Squat
3 Sets x 22,15,15 Reps
Bridge
3 Sets
Weight Plate Wall Sit
3 Sets
Dumbbell Calf Raise
3 Sets x 30 Reps
Plank
3 Sets
Day 3
Upper B – Pull (Back, Biceps, Rear Delts)
Est. 40 min
5 exercises
Dumbbell Bent-Over Row
3 Sets x 17,20,16 Reps
Dumbbell One-Arm Row
3 Sets x 23,20,16 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 17,15,15 Reps
Dumbbell Alternating Hammer Curl
1 Set x 22 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 11,8,6 Reps
Day 4
? Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Upper C – Shoulders, Arms, Neck
Est. 47 min
6 exercises
Dumbbell Incline Press on Stability Ball
3 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 13 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Zottman Curl
3 Sets x 11,8,9 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 21,17,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 30 Reps
Day 6
Lower B – Glutes, Hamstrings, Calves
Est. 49 min
5 exercises
Dumbbell Romanian Deadlift
3 Sets x 23,20,19 Reps
Dumbbell Plie Squat
3 Sets x 25,18,15 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 40 Reps
Glute Bridge March
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 26,20,20 Reps
Day 7
Upper D – High-Rep Isolation & Core Burn
Est. 39 min
6 exercises
Push-Up
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 13 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12,12,11 Reps
Dumbbell Concentration Curl
3 Sets x 15,11,9 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 21,17,12 Reps
Push-Up to Side Plank
2 Sets x 12 Reps
Day 8
? Rest
Est. 0 min
0 exercises
This day is empty
