Loading...
Muscle Focus (S,M,L)
Bulking
Intermediate
Machine strength
Plan Details
The Muscle Focus (S,M,L) routine by zachattack83 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout focuses on proper rest times needed to encourage the growth of your muscle groups. Larger groups are worked once a week, medium groups are worked twice a week, and the smaller groups are worked 3 times a week. Large Groups - Chest, Back, Legs Medium Groups - Triceps, Biceps, Shoulders Small Groups - Forearms, Abs On each day pick 6 Large group exercises and 5 of each Medium group exercises. Do your own Small group workouts. Additionally, mix up the weight and reps you do between weeks. If you do 12 reps this week, shoot for 6-8 the following.
Routine detail
Day 1
Chest, Triceps, Biceps, Abs, Forearms
Est. 240 min
39 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Neutral Grip Kickback
3 Sets x 8 Reps
Cable Push/Press Combo
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Standard Grip Kickup
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 2
Back, Biceps, Shoulders, Abs, Forearms
Est. 240 min
39 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Standard Grip Kickup
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Lat Raise Shrug
3 Sets x 8 Reps
Bent Over Lat Raise Shrug
3 Sets x 8 Reps
Cable Low-Pivot Face Pulls (Rhomboids)
3 Sets x 8 Reps
Dumbbell Front/Lateral Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Day 3
Legs, Triceps, Shoulders, Abs, Forearms
Est. 231 min
36 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Push/Press Combo
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Neutral Grip Kickback
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable Low-Pivot Face Pulls (Rhomboids)
3 Sets x 8 Reps
Dumbbell Front/Lateral Raise
3 Sets x 8 Reps
