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Week 3
Bulking
Beginner
Barbell
Plan Details
The Week 3 routine by Anioz is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 69 min
4 exercises
Machine Leg Press
10 Sets x 10 Reps
Machine Single-Leg Press
10 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Wed
Shoulders and Arms
Est. 67 min
4 exercises
Barbell Military Press
10 Sets x 10 Reps
Dumbbell Bent-Over Raise
10 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Fri
Back and Chest
Est. 67 min
4 exercises
Barbell Incline Bench Press
10 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
10 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Sun
Legs
Est. 69 min
4 exercises
Barbell 1/2 Squat
10 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
10 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
