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3 Day Split Antigonistic Supersets for getting massive
Bulking
Intermediate
Machine strength
Plan Details
The 3 Day Split Antigonistic Supersets for getting massive routine by donjunior is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest / Back
Est. 54 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Lat Machine Elliptical
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
T Bar Row
2 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 1 Reps
Day 2
Legs / Calves / Shoulders
Est. 50 min
9 exercises
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Alternating Bent-Over Reverse Fly
2 Sets x 8 Reps
Front and Side Raise
2 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 3
Biceps / Triceps / Abs
Est. 34 min
6 exercises
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Close Grip EZ Bar Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Weighted Bench Dip
2 Sets x 15 Reps
