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My Boy workout: 3 day muscle building part 1
Bulking
Beginner
Machine strength
Plan Details
The My Boy workout: 3 day muscle building part 1 routine by proudstorm is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine is for my boy, who wants to put on some muscle, tone up and get some definition. It is a basic routine, part of a progressive series. Includes chest, shoulders, back, arms and legs training for 4 to 6 weeks. The goal of this routine is to gain muscle while keeping fat gain at minimum. Each workout is ended with a yoga pose to center the body promote mindfulness
Routine detail
Day 1
Chest and Triceps
Est. 57 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly (Stability Ball)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Hero Pose
3 Sets x 8 Reps
Day 2
Back and Biceps
Est. 65 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Bow Pose
3 Sets
Day 3
Legs and Shoulders
Est. 70 min
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Upright Row (Supine)
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Crescent Moon Pose
3 Sets x 8 Reps
