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Mechanical Advantage 3 Day
Bulking
Intermediate
Machine strength
Plan Details
The Mechanical Advantage 3 Day routine by smacmahon is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Workout 1
Est. 57 min
7 exercises
Hanging Knee Raise
3 Sets x 15 Reps
Barbell Front Squat
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Wed
Workout 2
Est. 64 min
7 exercises
Cable Pallof Press with Rotation
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 30 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 20 Reps
Fri
Workout 3
Est. 66 min
9 exercises
Plank
4 Sets
Barbell Deadlift
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
