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3 Days Complete Workout
Bulking
Beginner
Machine strength
Plan Details
The 3 Days Complete Workout routine by Carlos Soares is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Typical routine for everyone who can´t go to the gymn everydary.
Routine detail
Mon
Pernas-Biceps
Est. 62 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Barbell Squat
6 Sets x 18 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Curl
5 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Tue
Costas-Ombros
Est. 55 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Alternating Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Sat
Peito-Triceps-Gémeos
Est. 60 min
8 exercises
Barbell Incline Bench Press
6 Sets x 10 Reps
Machine Dip
2 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
