Loading...
gyareek's 3 Day Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The gyareek's 3 Day Plan routine by gyareek is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3- Day workout for gaining mass and muscle
Routine detail
Day 1
Chest & Triceps
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Machine Dip
1 Set x 30 Reps
Push-Up
1 Set x 20 Reps
Day 2
B & B
Est. 0 min
8 exercises
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Weight Plate Reverse Curl
2 Sets x 12 Reps
Day 3
Shoulder Leg
Est. 0 min
8 exercises
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Bench Squat
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
