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M/W/F
Bulking
Intermediate
Machine strength
Plan Details
The M/W/F routine by Jaredjvd is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 129 min
22 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Plank
3 Sets
Stationary Bike
1 Set
Wed
Back, Biceps, and Forearm
Est. 126 min
22 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Chest-supported incline shrug
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell lateral raise
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Plank
3 Sets
Tricep Push-Up
3 Sets x 10 Reps
Running
1 Set
Fri
Shoulders and Legs
Est. 137 min
21 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Plank
3 Sets
Indoor Cycling
1 Set
