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training split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The training split routine by Tjim is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
try to get bigger with this training schedule this is a 4 to 5 day training split good luck Tjim
Routine detail
Any
Chest and Biceps
Est. 75 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Any
Legs and shoulders
Est. 65 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Any
Back and Triceps
Est. 74 min
8 exercises
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Dumbbell Incline Tricep Extension
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
