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MUSCLE HACK 3 DAY THT
Bulking
Intermediate
Machine strength
Plan Details
The MUSCLE HACK 3 DAY THT routine by gowie77 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mark McManus - Targeted Hypertrophy Training - 3 DAY http://www.musclehack.com
Routine detail
Mon
Day 2 - Monday
Est. 81 min
16 exercises
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Smith Machine Rear Shoulder Press
1 Set x 12 Reps
Smith Machine Rear Shoulder Press
1 Set x 12 Reps
Cable Bicep Curl (Supine)
1 Set x 12 Reps
Cable Bicep Curl (Supine)
1 Set x 12 Reps
Weighted Bench Dip
1 Set x 12 Reps
Weighted Bench Dip
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Wed
Day 3 - Wednesday
Est. 88 min
19 exercises
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Barbell Decline Bench Press
1 Set x 12 Reps
Barbell Decline Bench Press
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Weighted Crunch
1 Set x 12 Reps
Weighted Crunch
1 Set x 12 Reps
Smith Machine Rear Shoulder Press
1 Set x 12 Reps
Smith Machine Rear Shoulder Press
1 Set x 12 Reps
Cable Bicep Curl
1 Set x 12 Reps
Cable Bicep Curl
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Barbell Shrug
1 Set x 12 Reps
Barbell Shrug
1 Set x 12 Reps
Dumbbell Seated Wrist Curl
1 Set x 12 Reps
Sat
Day 1 - Saturday
Est. 93 min
20 exercises
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 12 Reps
Barbell Decline Bench Press
1 Set x 12 Reps
Barbell Decline Bench Press
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Weighted Crunch
1 Set x 12 Reps
Weighted Crunch
1 Set x 12 Reps
Smith Machine Rear Shoulder Press
1 Set x 12 Reps
Smith Machine Rear Shoulder Press
1 Set x 12 Reps
Cable Bicep Curl
1 Set x 12 Reps
Cable Bicep Curl
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Barbell Shrug
1 Set x 12 Reps
Barbell Shrug
1 Set x 12 Reps
Dumbbell Seated Wrist Curl
1 Set x 12 Reps
Barbell Decline Bench Press
1 Set x 12 Reps
