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Bigger Leaner Stronger 3 day Split
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Bigger Leaner Stronger 3 day Split routine by Astenator is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday. Cardio to be done 2-3 times a week or more depending on personal goals. The link to his book if you want more information. http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Routine detail
Tue
chest triceps
Est. 79 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
back biceps
Est. 60 min
9 exercises
Barbell Curl
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Sat
legs shoulders
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Seated Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
