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3 day full split
Bulking
Advanced
Machine strength
Plan Details
The 3 day full split routine by adriancarlosalbacete is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Leg
Est. 90 min
10 exercises
Barbell Squat
4 Sets x 18 Reps
Machine Leg Press
4 Sets x 18 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 18 Reps
Machine Single-Leg Press
4 Sets x 18 Reps
Bodyweight Squat
1 Set x 100 Reps
Machine Hip Abduction
4 Sets x 18 Reps
Machine Hip Adduction
4 Sets x 18 Reps
Machine Seated Calf Raise
4 Sets x 18 Reps
Machine Calf Raise
4 Sets x 18 Reps
Back Hyperextension
4 Sets x 18 Reps
Day 2
Push
Est. 96 min
10 exercises
Decline Crunch
4 Sets x 18 Reps
Hanging Leg Raise
4 Sets x 18 Reps
Dumbbell Incline Bench Press
4 Sets x 18 Reps
Dumbbell Front Incline Raise
4 Sets x 18 Reps
Dumbbell Bench Press
4 Sets x 18 Reps
Dumbbell Seated Shoulder Press
4 Sets x 18 Reps
Cable Cross-Over
4 Sets x 18 Reps
Dumbbell Lateral Raise
4 Sets x 18 Reps
Cable External Rotation
4 Sets x 18 Reps
Cable Internal Rotation
4 Sets x 18 Reps
Day 3
Pull
Est. 93 min
10 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 18 Reps
Cable Seated Row
4 Sets x 18 Reps
Dumbbell Shoulder Shrug
4 Sets x 18 Reps
Inverted Y
4 Sets x 18 Reps
Dumbbell Incline Curl
4 Sets x 18 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 18 Reps
Cable Rope Deltoid Row
4 Sets x 18 Reps
Dumbbell Side Bend
4 Sets x 18 Reps
Cable Pallof Press with Rotation
4 Sets x 18 Reps
