Loading...
3 Day Rotation
Bulking
Intermediate
Dumbbell
Plan Details
The 3 Day Rotation routine by Ogar0524 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This Program is not just 3 days each week. Complete 3 Days in a row and take 1-2 days off before completing 3 Days again in a row.
Routine detail
Day 1
Chest, Shoulders, Tricep, Abs
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Day 2
Back, Bicep, Forearm, Abs
10 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Legs, Abs
8 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Iron Cross
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
