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3 Month Mass Gainer
Bulking
Intermediate
Machine strength
Plan Details
The 3 Month Mass Gainer routine by wallace.craig83 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 70 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Floor Bench
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 15 Reps
Tue
Back and Biceps
Est. 60 min
9 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
21's
3 Sets x 8 Reps
Thu
3 Month Mass Gainer
Est. 26 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Fri
3 Month Mass Gainer
Est. 52 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
