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BrendaDuarte2's 3 Day Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The BrendaDuarte2's 3 Day Plan routine by BrendaDuarte2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
- [ ] Agachamento no Smith:3 séries de 8-10 repetições - [ ] Leg Press: 3 séries de 10-12 repetições - [ ] Cadeira Extensora: 3 séries de 10-12 repetições - [ ] Cadeira Flexora: 3 séries de 10-12 repetições - [ ] Stiff: 3 séries de 8-10 repetições - [ ] Elevação Pélvica (Hip Thrust): 3 séries de 10-12 repetições - [ ] Hiperextensões Lombar: 3 séries de 10-12 repetições
Routine detail
Day 1
New Workout
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 2
New Workout
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
New Workout
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Day 4
New Workout
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
