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VaGr personal split
Bulking
Intermediate
Machine strength
Plan Details
The VaGr personal split routine by VaGr is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Biceps/FA & Abs
Est. 97 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Day 3
Legs/Calfes, Shoulders & Abs
Est. 100 min
11 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Recumbent Bike
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 30 Reps
Day 3
Back/Core, Triceps & Abs
Est. 93 min
10 exercises
Recumbent Bike
1 Set
Leverage Machine High Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Treadmill Running
1 Set
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Bench Leg Pull-In
3 Sets x 15 Reps
