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emma.steedman's 3 Day Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The emma.steedman's 3 Day Plan routine by emma.steedman is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Standard
Routine detail
Day 1
Push
Est. 67 min
16 exercises
Bench Dip
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Walking
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Day 2
Legs
Est. 83 min
15 exercises
Rowing
1 Set
Band Squat
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Walking
1 Set
Treadmill Running
1 Set
Day 3
Pull
Est. 63 min
13 exercises
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Reverse Fly
1 Set x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Walking
1 Set
Treadmill Running
1 Set
