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Ukrainian 3day bulking split/Week 2
Bulking
Intermediate
Dumbbell
Plan Details
The Ukrainian 3day bulking split/Week 2 routine by vmv is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Chest+Biceps Shoulders+Legs 3,4 and 5 is combined set 7 and 8 is superset Back+Triceps **************** I recommend to combine this routine with "Ukrainian 3day bulking split /Week 2" followed by "3day split for antagonists" 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
Chest+Biceps
Est. 74 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 11 Reps
Cable Cross-Over
3 Sets x 11 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 11 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 11 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 11 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Wed
Shoulders+Legs
Est. 80 min
9 exercises
Dumbbell Shoulder Press
5 Sets x 12 Reps
Smith Machine Rear Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Barbell Squat
5 Sets x 13 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Fri
Back+Triceps
Est. 73 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
