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3 Day
Bulking
Intermediate
Machine strength
Plan Details
The 3 Day routine by Kirovski is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 73 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Leverage Incline Chest Press
3 Sets x 7 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Wed
Upper&Lower Legs and Triceps
Est. 89 min
12 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 18 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Fri
Back and Shoulders
Est. 65 min
10 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
