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One Muscle Workout #3
Bulking
Intermediate
Machine strength
Plan Details
The One Muscle Workout #3 routine by engmshb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 40 min
6 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Machine Seated Calf Raise
6 Sets x 6 Reps
Day 2
Back
Est. 54 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Leg Raise with Hip Thrust
3 Sets x 6 Reps
Day 3
Shoulders
Est. 35 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Machine Calf Raise
6 Sets x 10 Reps
Day 4
Upper Body
Est. 60 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Leg Raise with Hip Thrust
3 Sets x 6 Reps
Day 5
Legs
Est. 43 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Barbell Reverse Curl
3 Sets x 6 Reps
