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Workout for Ants 3.0
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Workout for Ants 3.0 routine by Theverychesticanb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
“What is this? A center for ants?! It needs to be at least… three times bigger!”
Routine detail
Day 1
Chest + Light Core V1
Est. 53 min
6 exercises
Low-To-Mid Chest Fly
5 Sets x 12 Reps
Low-To-Mid Chest Fly
5 Sets x 12 Reps
Seated Cable-Press
6 Sets x 12,8,12,12,12,12 Reps
Seated Cable-Press
6 Sets x 12,8,12,12,12,12 Reps
Decline Crunch
3 Sets x 12 Reps
Battle Rope
2 Sets
Day 2
Biceps & Upper Back V1
Est. 74 min
6 exercises
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Dumbbell Incline Hammer Curl
5 Sets x 12 Reps
Dumbbell Incline Hammer Curl
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,12,15,12,15 Reps
Cable Seated Row
5 Sets x 12 Reps
Day 3
Legs & Low Back V1
Est. 51 min
6 exercises
Barbell Deadlift
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Dumbbell Walking Lunge
1 Set x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Day 4
Core & Body Maintenance V1
Est. 65 min
9 exercises
Decline Crunch
6 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 12 Reps
Reverse Crunch
6 Sets x 12 Reps
Cobra
2 Sets
Dynamic Chest Stretch
2 Sets x 12 Reps
Hamstring Stretch
2 Sets x 12 Reps
Quadricep Stretch
2 Sets x 12 Reps
Hip Stretch
2 Sets x 12 Reps
Dynamic Back Stretch
2 Sets x 12 Reps
Day 5
Triceps & Shoulders V1
Est. 71 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 51,28,19,13 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 51,28,19,13 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
DB Single Arm Lat. Raise
5 Sets x 12 Reps
Battle Rope
1 Set
