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Start With no readiness Game plan: Stage 3 of the Aggregate Novice's Program

By Team SAN

Experience

Beginner (1-2 years)

Days per week

3 days

Time

108 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

Workout Description You’ve gone through Phase 1 and Phase 2 of our Start from Scratch Series, so it’s time you graduate to Phase 3. After this phase of the Complete Beginner’s Program, you’ll no longe

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Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

108 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)
Description

Workout Description You’ve gone through Phase 1 and Phase 2 of our Start from Scratch Series, so it’s time you graduate to Phase 3. After this phase of the Complete Beginner’s Program, you’ll no longe

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Workout Overview

Week 1


Monday - Workout 1

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press3 sets15, 12, 10 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets15, 12, 10 reps60s
3. Dumbbell Flys
Dumbbell Flys
3 sets15, 12, 10 reps60s
4. Chest Dips
Chest Dips
3 sets10 - 12 reps60s
5. Lat Pulldown3 sets15, 12, 10 reps60s
6. Bent-Arm Dumbbell Pullover3 sets10 - 12 reps60s
7. Bent Over Barbell Row3 sets15, 12, 10 reps60s
8. Banded Bent Over Reverse Fly
Banded Bent Over Reverse Fly
3 sets10 - 12 reps60s
9. Dumbbell Shrug
Dumbbell Shrug
2 sets12 - 15 reps60s
10. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets15, 12, 10 reps60s
11. Crunches
Crunches
3 sets15, 12, 10 reps60s
12. Plank2 sets60s60s

Date Created: 5/12/18, 11:48 AM


Last Updated: 9/12/20, 9:35 PM

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