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3 day first month
AUTOPLAYAUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The 3 day first month routine by erjonus is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
all sets must go close to failure, the weight should be 50-60 of your 1 rep max so it must be challenging but not too heavy, try to experiment with the weight until you get it right. Don't worry about the tempo. Do all exercises in the exact order. mon. wed. friday after the third day take 2 days break after the 3'd day. first 3-4 exrcises are stretching and warm up. do the push ups to failure. legs only 2 times monthly.
Routine detail
Day 1
Workout Day #1
Est. 46 min
8 exercises
Shoulder Stretch
2 Sets x 8 Reps
Dynamic Chest Stretch
2 Sets x 8 Reps
Decline Crunch
2 Sets x 20 Reps
Push-Up
1 Set x 50 Reps
Barbell Bench Press
6 Sets x 12 Reps
Elevated Push-Up
2 Sets x 50 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Day 2
Workout Day #2
Est. 53 min
10 exercises
Low Back Chair Stretch
1 Set x 8 Reps
Bench Quad Stretch (Supine)
1 Set x 8 Reps
Seated Hamstring Stretch
1 Set x 8 Reps
Prisoner Squat
1 Set x 30 Reps
Dumbbell Squat
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 3
Workout Day #3
Est. 50 min
10 exercises
Tricep Stretch
2 Sets x 8 Reps
Bicep Stretch
2 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
