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FBW 3days
Bulking
Intermediate
Barbell
Plan Details
The FBW 3days routine by TheGustator is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full Body Workout +Cardio to fat burner
Routine detail
Mon
A
Est. 22 min
8 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12,10,8,6 Reps
Wed
B
Est. 14 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Bench Dip
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
4 Sets x 12,10,8,6 Reps
Barbell Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Fri
C
Est. 65 min
9 exercises
Dumbbell Walking Lunge
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,6 Reps
Cable Wood Chop
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Barbell Seated Calf Raise
4 Sets x 12,10,8,6 Reps
