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Studio 3er Spilt
Bulking
Intermediate
Machine strength
Plan Details
The Studio 3er Spilt routine by MiezeBerlin is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mai 2015
Routine detail
Mon
Arme, Schultern Brust
Est. 94 min
14 exercises
Treadmill Running
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Weight Plate Shrug
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Wed
Bauch und Rücken
Est. 92 min
14 exercises
Treadmill Running
1 Set
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Seit-Crunch
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Fri
Beine und Po
Est. 71 min
10 exercises
Step Machine
1 Set
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
