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3Day Muscle Mass
Bulking
Intermediate
Machine strength
Plan Details
The 3Day Muscle Mass routine by picklebeannn is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). At a cadence of two seconds on the concentric (lifting) action and two seconds on the eccentric (lowering) movement, your set will end up smack dab in the middle of the optimum 30- to 60-second range.
Routine detail
Day 1
Chest & Tricep & Ab
Est. 93 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Crunch
1 Set x 60 Reps
Day 2
Back & Bicep & Ab
Est. 86 min
10 exercises
Barbell Deadlift
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Machine Hammer Curl
4 Sets x 12 Reps
Crunch
1 Set x 60 Reps
Day 3
Lower & Deltoid & Ab
Est. 54 min
8 exercises
Barbell Overhead Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Good Morning
3 Sets x 8 Reps
