Loading...
Aaron Caryl NASM 3
Bulking
Intermediate
Machine strength
Plan Details
The Aaron Caryl NASM 3 routine by aaroncaryl is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is in the first phase of hypertrophy training, 4 sets of 8, along with core exercises everyday and plyometrics everyday
Routine detail
Mon
chest shoulder tricep day 1
Est. 67 min
10 exercises
arm opposite leg raise plank
2 Sets
Medicine Ball Chest Pass
2 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Plank
2 Sets
Plyo Push-Up
2 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Tue
legs day 1
Est. 59 min
9 exercises
reverse hypers
2 Sets x 12 Reps
lunge jumps
2 Sets x 12 Reps
bycycles
2 Sets x 15 Reps
power step ups
2 Sets x 15 Reps
Barbell Squat
4 Sets x 8 Reps
lunge in transverse plane
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
step up frontal plane
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Wed
back biceps day 1
Est. 71 min
10 exercises
Cable Upward Chop
2 Sets x 15 Reps
hang cleans
3 Sets x 10 Reps
Reverse Crunch
2 Sets x 15 Reps
repeat box jumps
2 Sets x 12 Reps
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl on Stability Ball
4 Sets x 8 Reps
Fri
chest shoulder tricep day 2
Est. 70 min
10 exercises
Back Hyperextension
2 Sets x 12 Reps
oblique throw
2 Sets x 15 Reps
Stability Ball Crunch
2 Sets x 15 Reps
rotartion chest pass
2 Sets x 15 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Sat
legs day 2
Est. 58 min
9 exercises
back extension w rotation
2 Sets x 12 Reps
ice skaters
2 Sets x 12 Reps
ball crunch w rotation
2 Sets x 15 Reps
butt kicks
2 Sets x 15 Reps
Machine Leg Press
4 Sets x 8 Reps
lunge frontal plane
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Sun
back bicep day 2
Est. 65 min
9 exercises
Medicine Ball Throw (Stability Ball)
2 Sets x 15 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
knee ups
2 Sets x 15 Reps
medicine ball pushups
2 Sets x 10 Reps
