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Autumn 2014 - Bulk / Split 3 Days
Bulking
Advanced
Dumbbell
Plan Details
The Autumn 2014 - Bulk / Split 3 Days routine by sirlachdog is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 78 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Decline Fly
5 Sets x 6 Reps
Leverage Machine Iso Row
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
Walking
1 Set
Wed
Shoulders and Legs
Est. 90 min
10 exercises
Elliptical Training
1 Set
Cable External Rotation
3 Sets x 6 Reps
Cable Internal Rotation
3 Sets x 6 Reps
Dumbbell Alternating Lateral Raise
5 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
5 Sets x 6 Reps
Dumbbell Cuban Press
5 Sets x 6 Reps
Machine Single-Leg Press
5 Sets x 6 Reps
Machine Calf Press
5 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Walking
1 Set
Fri
Core and Arms
Est. 179 min
9 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 10 Reps
Plank
1 Set
Dumbbell Concentration Curl
5 Sets x 6 Reps
Dumbbell Zottman Curl
5 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 6 Reps
Dumbbell Rotational Bench Press
5 Sets x 6 Reps
Dumbbell Alternating Reverse Curl
5 Sets x 6 Reps
Walking
1 Set
