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Day 1: Full Body Workout A | Day 2: Rest | Day 3: Full Body Workout B | Day 4: Rest | Day 5: Full Body Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Lunges![]() | 3 sets | 8 - 12 reps | 60s | w/ backpack |
2. Dumbbell Bench Press![]() | 3 sets | 8 - 12 reps | 60s | |
3. One-Arm Bench Dumbbell Row | 3 sets | 8 - 12 reps | 60s | |
4. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 - 12 reps | 60s | |
5. Chair Tricep Dips![]() | 3 sets | 8 - 12 reps | 60s | w/ backpack |
6. Dumbbell Bicep Curl![]() | 3 sets | 8 - 12 reps | 60s | |
7. Stiff-Legged Dumbbell Deadlift | 3 sets | 8 - 12 reps | 60s | |
8. Dumbbell Shrug![]() | 3 sets | 8 - 12 reps | 60s | Substitution: Calf Raise reps: 10-20 |
9. Weighted Sit-up | 3 sets | 10 - 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Step-Up![]() | 3 sets | 25 reps | 60s | w/ Backpack |
2. Dumbbell Flys![]() | 3 sets | 10 - 15 reps | 60s | |
3. Single Arm Dumbbell Clean | 3 sets | 8 - 12 reps | 60s | |
4. Dumbbell Lateral Raise![]() | 3 sets | 10 - 15 reps | 60s | |
5. Diamond Pushup![]() | 3 sets | AMAP reps | 60s | w/ feet elevated |
6. Chin-up with Backpack | 3 sets | 8 - 12 reps | 60s | |
7. Dumbbell Hamstring Curl![]() | 3 sets | 10 - 15 reps | 60s | |
8. Dumbbell Shrug![]() | 3 sets | 8 - 12 reps | 60s | Substitution: Calf Raise with 10-20 reps |
9. Dumbbell Side Bend![]() | 3 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Backpack Goblet Squat | 3 sets | 10 - 15 reps | 60s | |
2. Push-up Backpack![]() | 3 sets | AMAP reps | 60s | |
3. Pull-up Backpack![]() | 3 sets | 8 - 12 reps | 60s | |
4. Sand bag Push Press![]() | 3 sets | 8 - 12 reps | 60s | One arm |
5. Dumbbell One Arm Triceps Extension (on bench)![]() | 3 sets | 8 - 12 reps | 60s | |
6. Hammer Curls![]() | 3 sets | 8 - 12 reps | 60s | |
7. Stiff-Legged Dumbbell Deadlift | 3 sets | 8 - 12 reps | 60s | |
8. Dumbbell Shrug![]() | 3 sets | 8 - 12 reps | 60s | Substitution: Calf Raise with 10-20 reps |
9. Plank | 3 sets | 60s | 60s | Substitution: Ab Wheel rollouts with 3 sets of 10-20 reps |
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