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July Lean bulking phase 3
Bulking
Intermediate
Machine strength
Plan Details
The July Lean bulking phase 3 routine by NitinGupta3 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Totally focused on gaining dense muscle by keeping fat increment very low.
Routine detail
Mon
CHEST, TRICEPS & CALVES
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Tue
BACK, BICEPS & ABS
Est. 66 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Machine Seated Row
4 Sets x 15 Reps
Straight arm pull down
3 Sets x 15 Reps
Barbell Curl
6 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Wed
Core and calves
Est. 93 min
6 exercises
Plank
3 Sets
Side Plank
2 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Treadmill Running
1 Set
Thu
DELTS, TRAPS
Est. 54 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Fri
Core, SS BICEPS & TRICEPS
Est. 40 min
5 exercises
Cable Tricep Pushdown (Rope)
7 Sets x 15 Reps
Barbell Curl
7 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Plank
3 Sets
Sat
LEGS & ABS
Est. 61 min
9 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Plank
3 Sets
Bent Knee Hip Raise
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Sun
Back, Biceps & core
Est. 35 min
4 exercises
Barbell Bench Press
6 Sets x 15 Reps
Barbell One-Arm Row
3 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Any
Warmup
Est. 9 min
2 exercises
Plank
3 Sets
Side Plank
1 Set x 15 Reps
