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P34body's MC Week 3
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The P34body's MC Week 3 routine by P34body is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Third week of a micro cycle. This week focuses on high rep and ultra high rep sets. Drop sets for all after first exercise
Routine detail
Day 1
Chest / Triceps
Est. 0 min
5 exercises
Smith Machine Incline Bench Press
6 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Cable High Cross-Over
2 Sets x 15 Reps
Tricep straight bar press down
6 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Day 2
Back / Biceps
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Barbell Rack Pull
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Dumbbell Incline Bench Row
2 Sets x 15 Reps
EZ Bar Curl
6 Sets x 20 Reps
Dumbbell Preacher Curl
2 Sets x 20 Reps
Day 3
Quads / Calves
Est. 0 min
4 exercises
Machine Leg Press
6 Sets x 60 Reps
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Machine Calf Press
6 Sets x 25 Reps
Day 4
Hamstrings / Shoulders
Est. 0 min
6 exercises
Machine Leg Curl (Prone)
7 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
6 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Barbell Front Raise
2 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
