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3-jakoinen, 3days
Bulking
Intermediate
Machine strength
Plan Details
The 3-jakoinen, 3days routine by Halttos is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Good routine gaining muscle when you already know the basics.
Routine detail
Day 1
Rinta, olkapäät ja ojentajat, Chest, shoulders and triceps
Est. 72 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 2
Selkä ja hauis, Back and biceps
Est. 64 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dragon Flag
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Day 3
Jalat, legs
Est. 71 min
9 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Dragon Flag
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
