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Clinton Wilkinson
Free Weights - 3 Day Split
AUTOPLAYAUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Free Weights - 3 Day Split routine by Clinton Wilkinson is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Tue
Thu
Sun
Chest, Shoulder & Triceps
Est time: 130 min
25 exercises
Isometric Chest Press
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Kneeling Forearm Stretch
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Arm Circles
Shoulders
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Single-Leg Push-Up
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Push-Up to Side Plank
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Bench Press
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Incline Bench Press
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly With A Twist
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Decline Fly
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Decline Press
Chest
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Pullover
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Front Raise
Shoulders
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Upright Row
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Shoulder Press
Shoulders
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Wrist Curl (Posterior)
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
EZ Bar Curl (Reverse Grip)
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Kneeling Wrist Curl (Palms Up)
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Kneeling Wrist Curl (Palms Down)
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Wrist Curl (Neutral Grip)
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Reverse Curl
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Weight Plate Hand Squeeze
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
