Workout Routine

ExRx 3 day split (dumbell)

by docwalk76

3 day split from ExRx using dumbells and bodyweight only

Starting TM is 85% of 1RM.

Workouts

Chest and Back

fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

fly

3 sets

Decline Push Up

Set
Intensity
Weight
Reps
Rest time
1
25
80 sec
2
25
80 sec
3
25
80 sec

Decline Push Up

3 sets

Pull-up

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

Pull-up

3 sets

bent over row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

bent over row

3 sets

shrug

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

shrug

3 sets

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

plank

3 sets

Legs

front squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

front squat

3 sets

Straight leg deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Straight leg deadlift

3 sets

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

bulgarian split squat

3 sets

calf raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

calf raise

3 sets

Shoulders and Arms

Arnold Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Arnold Press

3 sets

upright row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

upright row

3 sets

rear delt row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

rear delt row

3 sets

skull crushers

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

skull crushers

3 sets

Triceps Dip

Set
Intensity
Weight
Reps
Rest time
1
20
80 sec
2
20
80 sec
3
20
80 sec

Triceps Dip

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
8
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

curl

3 sets