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TeeJayy's 3 Day Plan

Information

Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced

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Description

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Day 1

Back & Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Abs

Cable Lat Pulldown (Wide Grip)

40 sec

00,12,10,8,6

Abs

Cable Pulldown (Underhand)

40 sec

12,10,8,6

Abs

Cable Front Lat Pulldown (Close Grip)

40 sec

00,12,10,8,6

Back

Chin-Up

40 sec

Abs

Cable Seated Row

40 sec

00,12,10,8,6

Abs

Cable Bicep Curl

40 sec

00,12,10,8,6

Abs

Cable Straight Arm Pushdown

40 sec

12,10,8,6

Abs

Cable Rope Hammer Curl

40 sec

00,12,10,8,6

Abs

Cable One-Arm Row

40 sec

12,10,8,6

Abs

Cable Standing Curl

40 sec

12,10,8,6

Abs

Cable Reverse Curl

40 sec

12,10,8,6

Abs

Machine One-Arm Pulldown

40 sec

00,12,10,8,6

Abs

Machine Seated Row

40 sec

12,10,8,6

Abs

Barbell Bent-Over Row

40 sec

12,10,8,6

Abs

Barbell Deadlift

40 sec

Abs

Pull-Up

40 sec

Abs

Preacher Curl Machine

40 sec

00,12,10,8,6

Abs

Machine Lat Pulldown

40 sec

12,10,8,6

Abs

Barbell Curl

40 sec

Undefined

Abs

Dumbbell One-Arm Row

40 sec

12,10,8,6

Abs

Dumbbell Seated Hammer Curl

40 sec

Abs

Dumbbell Alternating Hammer Curl

40 sec

Abs

Dumbbell Zottman Curl

40 sec

Abs

Dumbbell Hammer Curl

40 sec

Abs

EZ Bar Curl

40 sec

Undefined

Back

Iso Lateral Wide Pulldown

40 sec

Back

Barbell Incline Bench Row

40 sec

Abs

Leverage Machine Iso Row

40 sec

12,10,8,6

Abs

T Bar Row

40 sec

12,10,8,6

Day 2

Chest & Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Abs

Machine Fly

40 sec

00,12,10,8,6

Abs

Machine Bench Press

40 sec

00,12,10,8,6

Abs

Tricep Pushdown V Bar

40 sec

00,12,10,8,6

Abs

Leverage Decline Chest Press

40 sec

Abs

Leverage Incline Chest Press

40 sec

Abs

Cable Rope Tricep Pushdown

40 sec

00,12,10,8,6

Abs

Cable One-Arm Tricep Extension

40 sec

12,10,8,6

Abs

Cable Tricep Kickback

40 sec

Abs

Cable One-Arm Tricep Extension

40 sec

00,12,10,8,6

Abs

Cable Rope Incline Tricep Extension

40 sec

Abs

Cable Rope Overhead Tricep Extension

40 sec

00,12,10,8,6

Abs

Smith Machine Incline Bench Press

40 sec

12,10,8,6

Abs

Smith Machine Bench Press (Wide Grip)

40 sec

Abs

Smith Machine Bench Press (Reverse Grip)

40 sec

Abs

Dip

40 sec

12,10,8,6

Abs

Machine Tricep Extension

40 sec

12,10,8,6

Abs

Machine Dip

40 sec

00,12,10,8,6

Abs

Cable Cross-Over

40 sec

00,12,10,8,6

Abs

Cable Lower Chest Raise

40 sec

00,12,10,8,6

Abs

Dumbbell Tricep Extension

40 sec

12,10,8,6

Abs

Dumbbell One-Arm Tricep Kickback

40 sec

Abs

Push-Up

40 sec

Abs

Barbell Bench Press

40 sec

12,10,8,6

Abs

Barbell Incline Bench Press

40 sec

Abs

Barbell Decline Bench Press

40 sec

12,10,8,6

Abs

Barbell Incline Bench Press

40 sec

Abs

EZ Bar French Press

40 sec

Abs

Dumbbell Bench Press

40 sec

Abs

Dumbbell Incline Bench Press

40 sec

Day 3

Legs & Shoulders

Muscle

Exercise Name

Timer

Reps

Sets

Track

Abs

Machine Shoulder Press

40 sec

00,12,10,8,6

Abs

Machine Deltoid Raise

40 sec

00,12,10,8,6

Abs

Machine Reverse Fly

40 sec

12,10,8,6

Abs

Machine Leg Extension

40 sec

12,12,10,10,8,8,6

Abs

Machine Single-Leg Extension

40 sec

12,10,8,6

Abs

Machine Seated Leg Curl

40 sec

Abs

Machine Leg Curl

40 sec

12,10,8,6

Abs

Single-Leg Curl

40 sec

Abs

Machine Hip Abduction

40 sec

00,12,10,8,6

Abs

Machine Calf Raise

40 sec

Undefined

Abs

Machine Single-Leg Press

40 sec

00,12,10,8,6

Abs

Barbell Squat

40 sec

12,10,8,6

Abs

Barbell Military Press

40 sec

12,10,8,6

Abs

Barbell Squat to Upright Row

40 sec

12,10,8,6

Abs

Machine Leg Press

40 sec

00,12,10,8,6

Abs

Calf Press On Leg Press

40 sec

Undefined

Abs

Smith Machine Squat

40 sec

12,10,8,6

Abs

Seated Calf Raise

40 sec

Undefined

Abs

Hack Squat

40 sec

12,10,8,6

Abs

Machine Squat

40 sec

12,10,8,6

Abs

Cable Rope Face Pull

40 sec

12,10,8,6

Abs

Cable One-Arm Reverse Fly

40 sec

00,12,10,8,6

Abs

Cable Upright Row

40 sec

00,12,10,8,6

Abs

Cable Lateral Raise

40 sec

12,10,8,6

Abs

Dumbbell Lateral Raise

40 sec

Abs

Dumbbell Seated Shoulder Press

40 sec

12,10,8,6

Abs

Barbell Shoulder Press

40 sec

Abs

Dumbbell Seated Arnold Press

40 sec

12,10,8,6

Abs

Barbell Upright Row

40 sec

12,10,8,6

Abs

Barbell Standing Calf Raise

40 sec

Abs

Machine Calf Press

40 sec

Undefined

Abs

Weight Plate Front Raise

40 sec

Abs

Dumbbell Seated Press (Palms In)

40 sec

Abs

Dumbbell Rear Deltoid Row

40 sec

12,10,8,6

Back

Smith Machine Deadlift

40 sec