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3 days bulk summer 2018
Bulking
Intermediate
Machine strength
Plan Details
The 3 days bulk summer 2018 routine by stritimantis is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Note* "the link above" means you do one of the 2 exercises and change between them each week.
Routine detail
Day 1
Chest/Biceps
Est. 66 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Day 2
Legs/Shoulders
Est. 77 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
1 Set
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 45 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 4
Back/Triceps
Est. 58 min
8 exercises
Barbell Rack Pull
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
