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pandas2105's 3 Day Plan
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The pandas2105's 3 Day Plan routine by pandas2105 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest, shoulders and triceps
Est. 0 min
11 exercises
Rowing
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Core and legs
Est. 0 min
13 exercises
Indoor Cycling
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
1 Set
Leg Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Day 3
Back and biceps
Est. 0 min
10 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Treadmill Running
1 Set
