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3?? ??
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 3?? ?? routine by rnaoxg is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
?/??
Est. 116 min
10 exercises
Pilates
1 Set
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
T Bar Row
6 Sets x 15 Reps
Cable Seated Row
5 Sets x 12 Reps
Machine Assisted Pull-Up
5 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Machine Bench Press
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 2
??/?
Est. 214 min
14 exercises
Pilates
1 Set
Machine Reverse Fly
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Lateral Raise
5 Sets x 15 Reps
Barbell Reverse Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Dip
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Step Machine
1 Set
Day 3
????/??
Est. 145 min
8 exercises
Pilates
1 Set
Dumbbell Lunge
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
6 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Hack Squat
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Walking
1 Set
Day 4
????/??
Est. 73 min
6 exercises
Pilates
5 Sets
Machine Leg Extension
5 Sets x 15 Reps
Hack Squat
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Day 5
??/?
Est. 108 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Machine Seated Row
5 Sets x 15 Reps
Dip
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 6
?/??
Est. 102 min
9 exercises
Pilates
1 Set
Barbell Tricep Extension (Supine)
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Machine Reverse Fly
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
