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Waynezter's 3 Day Plan
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Waynezter's 3 Day Plan routine by Waynezter is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
legs n core
Routine detail
Mon
legs & core
Est. 50 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Tue
chest & shoulders
Est. 63 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Wed
Back & Bicep
Est. 50 min
8 exercises
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Thu
Cardio
Est. 36 min
7 exercises
Treadmill Running
1 Set
Walking
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Indoor Cycling
1 Set
