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craig_b's 3 Day Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The craig_b's 3 Day Plan routine by craig_b is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
just a preview of a different type.. Friday being a day of working on smaller parts.. any alterations let me know
Routine detail
Day 1
push A
Est. 60 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Fly
3 Sets x 8,12,12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8,12,12 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,12,12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 2
pull A
Est. 54 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,10,10 Reps
Machine T Bar Reverse Row
3 Sets x 8,12,12 Reps
straight arm lat pull down
3 Sets x 8,12,12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Day 4
lower A
Est. 38 min
6 exercises
pendulum
3 Sets x 8,12,12 Reps
Barbell Romanian Deadlift
3 Sets x 8,12,12 Reps
Machine Leg Extension
3 Sets x 8,12,12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 8,12,12 Reps
Machine Calf Raise
3 Sets x 10,15,15 Reps
Day 5
upper A
Est. 53 min
8 exercises
Dumbbell Fly
3 Sets x 8,12,12 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8,10,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,12,12 Reps
Trap Bar Shrugs
3 Sets x 20,30,25 Reps
Cable Rope Face Pull
3 Sets x 8,12,12 Reps
