Workout Routine

Free

ExRx 3 day split #2 (Dumbells)

by docwalk76

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https://exrx.net/WeightExercises/PectoralSternal/BWArcherPushup https://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise https://exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise https://exrx.net/WeightExercises/GluteusMaximus/BWSingleLegStiffLegDeadlift

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest and Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
80 sec
2
–
–
5
80 sec
3
–
–
5
80 sec

bench press

3×5

Archer Pushup

Set
Reps
Rest time
1
10
80 sec
2
10
80 sec
3
10
80 sec

Archer Pushup

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
80 sec
2
–
–
5
80 sec
3
–
–
5
80 sec

pullup

3×5

Bent-over Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Bent-over Row

3×10

bird dog crunches

Set
Reps
Rest time
1
15
80 sec
2
15
80 sec
3
15
80 sec

bird dog crunches

3×15

LEGS

lunge

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
80 sec
2
85% 1RM
130 lbs
8
80 sec
3
85% 1RM
130 lbs
8 +
amrap
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lunge

3×8+

Single Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec

Single Leg Deadlift

3×8

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

front squat

1×5

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec

Calf Raise

3×8

Single Leg Hip Thrust

Set
Reps
Rest time
1
10
80 sec
2
10
80 sec
3
10
80 sec

Single Leg Hip Thrust

3×10

Shoulders and Arms

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Arnold Press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8 +
amrap
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lateral raise

3×8+

Rear Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec

Rear Lateral Raise

3×8

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec

triceps kickback

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec

curl

3×8