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3-Day Old School Bulking
Bulking
Beginner
Machine strength
Plan Details
The 3-Day Old School Bulking routine by eracuna is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 56 min
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 2
Cardio
Est. 0 min
0 exercises
This day is empty
Day 3
Shoulders and Arms
Est. 59 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Day 4
Cardio
Est. 0 min
0 exercises
This day is empty
Day 5
Back and Legs
Est. 58 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Day 6
Cardio
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
