Nic's 3 Day Split

DOWNLOADS/VIEWS: 0/45

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Long and fatiguing workout

Chest & Back 14 exercises, 0 min

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Deep Push-Up	3x5 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable Rope Lat Pulldown	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x12 reps	rest: 60s

Tri & Bi 13 exercises, 0 min

Preacher Curl Machine	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x24 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x24 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s

Leg & Shoulder 16 exercises, 0 min

Barbell Deadlift	5x5 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 60s
	3x12 reps	rest: 60s
Machine Deltoid Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
	3x24 reps	rest: 60s
Dumbbell Shoulder Shrug	3x30 reps	rest: 60s