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Classic Bodybuilding Routine 3
Bulking
Advanced
Dumbbell
Plan Details
The Classic Bodybuilding Routine 3 routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a classic bodybuilding routine taken from an article written by former bodybuilder and personal trainer, Ric Drasin, who trained in the 1970's with Arnold S. and Franco Columbo. These were some of his favorite "old school" exercises that he did. We also matched the same exercises that he mentioned - via supersets - that he and others did at Gold Gym. In the routine that he discussed, they typically performed 3 sets of 8-12 repetitions. That template is used in our intermediate level plan. For this, the advanced plan, we added a set to most exercises. Since we can't enter a repetition range, we used 8, 10 and 12 repetitions respectively on different training days. We also used two day recovery periods between workouts because the workouts are all high intensity 60-90+ minute training sessions. The goal is to use 80-85% of your 1-RM on all lifts. Each training session contains 12 exercises for a full body workout. Each subsequent workout is slightly longer due to an increase in volume. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout Day #1
Est. 83 min
12 exercises
Gironda Sternum Pull-Up
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Spider Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Weight Plate Sissy Squat
3 Sets x 8 Reps
Wrist Roller
3 Sets
Thu
Workout Day #2
Est. 98 min
12 exercises
Gironda Sternum Pull-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Spider Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Weight Plate Sissy Squat
3 Sets x 10 Reps
Wrist Roller
3 Sets
Sat
Workout Day #3
Est. 97 min
12 exercises
Gironda Sternum Pull-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Spider Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Weight Plate Sissy Squat
3 Sets x 12 Reps
Wrist Roller
3 Sets
