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3 Day Beginner/Intermediate
Bulking
Intermediate
Machine strength
Plan Details
The 3 Day Beginner/Intermediate routine by nero_valerius is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Breast / Arms
Est. 54 min
8 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Rear Tricep Extension
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Wed
Legs / Abs
Est. 44 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Back / Shoulder
Est. 50 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
