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Jun - Aug, 5-7 Big 3 Lifts
Bulking
Advanced
Barbell
Plan Details
The Jun - Aug, 5-7 Big 3 Lifts routine by extreme.machine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest / Back
Est. 16 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Day 2
Hammies / Calves
Est. 16 min
5 exercises
Barbell Bench Squat
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Day 3
Arms
Est. 16 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Day 4
Shoulders
Est. 16 min
5 exercises
Barbell Front Squat
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 6 Reps
