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Three day intense
Bulking
Advanced
Machine strength
Plan Details
The Three day intense routine by Brettonwoods is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Biceps and back
Est. 81 min
8 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 2
Chest and triceps
Est. 81 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 3
Shoulders and legs
Est. 89 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
