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3 Day Split Antigonistic Supersets for getting massive
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 3 Day Split Antigonistic Supersets for getting massive routine by ArchiYuSto is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest / Back/ABS
Est. 0 min
13 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 1 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 2
Biceps / Triceps / Abs
Est. 0 min
8 exercises
Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Day 3
Legs / Calves / Shoulders
Est. 0 min
9 exercises
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Day 8
[2022-07-04] Workout
Est. 0 min
8 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
