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Ukrainian 3 day split for antagonists
Bulking
Intermediate
Barbell
Plan Details
The Ukrainian 3 day split for antagonists routine by vmv is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Shoulders+Legs Chest+Back Biceps+Triceps Highly intensive routine based on supersets for antagonistic muscles. **************** I recommend to combine this routine with "Ukrainian 3day bulking split /Week 1" followed by "Ukrainian 3day bulking split /Week 2" for maximum effect **************** This routine is created by myself using the proved best exercises for gaining muscles. While designing I took into account the best practices and advices from professionals. Muscle groups for each day, exercises, rest timers all thiny nuances were polished carefully by me for 6 months.
Routine detail
Mon
Shoulders+Legs
Est. 77 min
9 exercises
Barbell Alternating Press
5 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hack Single-Leg Calf Raise
4 Sets x 15 Reps
Wed
Chest+Back
Est. 93 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Pull-Up
5 Sets x 6 Reps
T Bar Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 13 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Fri
Biceps+Triceps
Est. 73 min
9 exercises
Barbell Curl
5 Sets x 10 Reps
Barbell Tricep Press (Supine)
5 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
