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3er Full Body
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 3er Full Body routine by DorianBlueeye is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Day #2 Maxi
Est. 69 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Thu
Day #3 Body
Est. 76 min
9 exercises
Preacher Curl Machine
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Sun
Day #1 Maxi
Est. 72 min
8 exercises
Dumbbell Rotational Curl
4 Sets x 10 Reps
Dumbbell Incline Bench Row
5 Sets x 15,10,10,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
