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Bulking - 3 Days - 6-8 Weeks
Bulking
Intermediate
Machine strength
Plan Details
The Bulking - 3 Days - 6-8 Weeks routine by Gixxervr is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Petto - Bicipiti
Est. 73 min
10 exercises
Barbell Bench Press
5 Sets x 12,8,8,6,4 Reps
Barbell Incline Bench Press
5 Sets x 12,8,8,6,4 Reps
Dumbbell Incline Fly
5 Sets x 12,8,8,6,4 Reps
Dumbbell Pullover
3 Sets x 12 Reps
EZ Bar Curl
5 Sets x 12,8,8,6,4 Reps
Barbell Preacher Curl
5 Sets x 12,8,8,6,4 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12,8,8,6,4 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 2
Schiena - Tricipiti
Est. 59 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,8,8,6,4 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12,8,8,6,4 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12,8,8,6,4 Reps
Cable Seated Row
5 Sets x 12,8,8,6,4 Reps
Cable Shoulder Extension
5 Sets x 12,8,8,6,4 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12,8,8,6,4 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Plank
1 Set
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 3
Gambe - Spalle
Est. 53 min
8 exercises
Smith Machine Squat
5 Sets x 12,8,8,6,4 Reps
Machine Leg Press
5 Sets x 12,8,8,6,4 Reps
Machine Leg Extension
5 Sets x 12,8,8,6,4 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12,8,8,6,4 Reps
Machine Deltoid Raise
5 Sets x 12,8,8,6,4 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12,8,8,6,4 Reps
Barbell Upright Row
3 Sets x 10 Reps
