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Nic's 3 Day Split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Nic's 3 Day Split routine by NicHealey is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Long and fatiguing workout
Routine detail
Mon
Chest & Back
Est. 0 min
14 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 5 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Close Grip Dumbbell Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Tue
Tri & Bi
Est. 0 min
13 exercises
Preacher Curl Machine
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 24 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 24 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Tricep Pushdown
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Wed
Leg & Shoulder
Est. 0 min
16 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Squat
5 Sets x 5 Reps
Reverse Seated Machine Shoulder Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Alternating Front-lateral Dumbbell Raise
3 Sets x 24 Reps
Dumbbell Shoulder Shrug
3 Sets x 30 Reps
