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Y3T
Bulking
Advanced
Machine strength
Plan Details
The Y3T routine by daddywalsh is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Triceps
Est. 127 min
10 exercises
Leverage Chest Press
5 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Machine Fly
1 Set x 15 Reps
Machine Fly
2 Sets x 12 Reps
Machine Fly
1 Set x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Step Machine
1 Set
Tue
Legs
Est. 77 min
11 exercises
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Press
2 Sets x 12 Reps
Hack Squat
1 Set x 15 Reps
Hack Squat
1 Set x 12 Reps
Hack Squat
2 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Wed
Shoulders
Est. 122 min
9 exercises
Leverage Shoulder Press
2 Sets x 15 Reps
Leverage Shoulder Press
2 Sets x 12 Reps
Leverage Shoulder Press
1 Set x 10 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Leverage Machine Shrug
4 Sets x 15 Reps
Step Machine
1 Set
Thu
Back Biceps
Est. 131 min
13 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 15 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 10 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 8 Reps
Cable Seated Row
1 Set x 15 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Seated Row
1 Set x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Step Machine
1 Set
