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3er Split - Superset
Bulking
Advanced
Machine strength
Plan Details
The 3er Split - Superset routine by trancer is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Chest, Bizeps & ABS
Est. 53 min
10 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Dumbbell Fly
3 Sets x 10,8,8 Reps
Barbell Bicep Drag Curl
3 Sets x 10,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,8,8 Reps
Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 10,8,8 Reps
Parallel Bar Hip Raise
3 Sets x 10,8,8 Reps
Any
Back & Triceps
Est. 50 min
9 exercises
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Cable Seated Row
3 Sets x 10,8,8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,8,8 Reps
Cable V Bar Pulldown
3 Sets x 10,8,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,8,8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,8,8 Reps
Weighted Pull-Up
3 Sets x 10,8,8 Reps
Dip
3 Sets x 10,8,8 Reps
Any
Legs & Shoulders
Est. 52 min
9 exercises
Barbell Squat
4 Sets x 10,8,8,6 Reps
Machine Seated Calf Raise
3 Sets x 10,8,8 Reps
Machine Leg Extension
3 Sets x 10,8,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,8 Reps
Barbell Shoulder Press
3 Sets x 10,8,8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10,8,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10,8,8 Reps
Barbell Shrug
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
