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3 dayssss
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 3 dayssss routine by Raysireks is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
A
Est. 0 min
13 exercises
Barbell Pullover
2 Sets x 8,20 Reps
Barbell Bench Press
2 Sets x 5,10 Reps
Cable Lateral Raise
2 Sets x 10,20 Reps
Barbell Squat (Wide Stance)
2 Sets x 5,10 Reps
Front Rack Hold
2 Sets x 10,15 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Machine T Bar Reverse Row
2 Sets x 8,12 Reps
Machine Seated Leg Curl
2 Sets x 8,15 Reps
EZ Bar French Press
2 Sets x 8 Reps
Cable Incline Bicep Curl
2 Sets x 8,20 Reps
Plate Pinch
2 Sets x 10,15 Reps
Machine Seated Calf Raise
2 Sets x 15,20 Reps
Cable External Rotation
2 Sets x 15,20 Reps
Day 2
B
Est. 0 min
14 exercises
Weighted Pull-Up
2 Sets x 5,10 Reps
Weighted Tricep Dip
2 Sets x 6,12 Reps
Cable Reverse Fly
2 Sets x 15,20 Reps
Sleds
2 Sets x 4,10 Reps
EZ Bar Incline Tricep Extension
2 Sets x 8,20 Reps
Dumbbell Incline Fly
2 Sets x 8,20 Reps
Belt Squat
2 Sets x 8,12 Reps
Cable Pullover (Supine)
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10,20 Reps
Barbell Hip Thrust
2 Sets x 6,8 Reps
Machine Seated Calf Raise
2 Sets x 15,20 Reps
Finger Curl
2 Sets x 15,20 Reps
Nordic Curl
2 Sets x 8 Reps
Smith Machine Shrug
2 Sets x 8 Reps
Day 3
C
Est. 0 min
14 exercises
Dumbbell Prone Incline Shrug
2 Sets x 8,12 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 15,20 Reps
Barbell Deadlift
2 Sets x 5,10 Reps
Machine Iso Lateral High Row
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15,20 Reps
Cable Reverse Fly
2 Sets x 15,20 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 15,20 Reps
Weight Plate Sissy Squat
2 Sets x 12,20 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 10,20 Reps
Parallel Bar Leg Raise
2 Sets x 8,12 Reps
Incline Bench Wrist Extensions
2 Sets x 15,20 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 15,20 Reps
