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Musclepharm Get Swole: Phase 3
Bulking
Advanced
Dumbbell
Plan Details
The Musclepharm Get Swole: Phase 3 routine by guijtsc is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Back
Est. 93 min
12 exercises
Pull-Up
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 12 Reps
Day 2
Legs
Est. 41 min
6 exercises
Machine Leg Press
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
1 Set x 50 Reps
Machine Leg Extension
3 Sets x 15 Reps
Day 3
Armen
Est. 47 min
6 exercises
Barbell Tricep Extension
3 Sets x 30 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 30 Reps
Day 4
Schouders / buik
Est. 60 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Decline Crunch
1 Set x 20 Reps
Dumbbell Side Bend
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20 Reps
Plank
1 Set
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Bench Leg Raise (Supine)
1 Set x 20 Reps
Day 5
Weakness
Est. 10 min
2 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
