January 18, 2018 6:15 am

Beginners 3 day workout routine

21
60 min
Day 1
1
Barbell Squat
Legs Quads
5 x 5
2
Bent-over Row
Back Middle back
5 x 5
3
5 x 5
4
5 x 5
5
Triceps Pushdown
Arms Triceps
5 x 10
6
3 x 10
7
3 x 10
Day 2
1
Deadlift
Legs Hamstrings
Back Lower back
5 x 5
2
5 x 5
4
5 x 5
5
Barbell Curl
Arms Biceps
3 x 10
6
3 x 10
7
3 x 10
Day 3
1
Barbell Squat
Legs Quads
5 x 5
2
Pendlay Row
Back Middle back
5 x 5
3
5 x 5
6
3 x 10
7
3 x 10