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jr's three day split
Bulking
Beginner
Dumbbell
Plan Details
The jr's three day split routine by damon salakas is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
jamies sample dance routine
Routine detail
Wed
back bis
Est. 58 min
10 exercises
Push-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Fri
ches shoulders tris
Est. 43 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
delts quads hams calves
Est. 76 min
13 exercises
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
