3 Day Alternating Intense Full Body Workout *

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3 Day Alternating Intense Full Body Workout * - JEFIT

3 Day Alternating Intense Full Body Workout *

Bulking

Advanced

Dumbbell

Plan Details

The 3 Day Alternating Intense Full Body Workout * routine by YesImaGymaholic is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

4 Week program, 3x week. Alternating Workout Days: Week 1: Day 1 Day 2 and Day 3 Week 2: Day 3, Day 2 and Day 1 Week 3: Day 1, Day 2 and Day 3 Week 4: Day 3, Day 2 and Day 3

Routine detail

Day 1

Full Body-Day 1

Est. 113 min

40 exercises

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Seated Arnold Press

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 8 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Dumbbell Seated Arnold Press

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 8 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Dumbbell Seated Arnold Press

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 8 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Cable Tricep Pushdown (Rope)

1 Set x 8 Reps

Dumbbell Preacher Curl

1 Set x 8 Reps

Dumbbell Alternating Hammer Curl

1 Set x 8 Reps

Cable Tricep Pushdown (Rope)

1 Set x 8 Reps

Dumbbell Preacher Curl

1 Set x 8 Reps

Dumbbell Alternating Hammer Curl

1 Set x 8 Reps

Cable Tricep Pushdown (Rope)

1 Set x 8 Reps

Dumbbell Preacher Curl

1 Set x 8 Reps

Dumbbell Alternating Hammer Curl

1 Set x 8 Reps

Dumbbell One-Arm Bench Press

1 Set x 8 Reps

Dumbbell Shoulder Shrug

1 Set x 8 Reps

Cable Seated Row

1 Set x 8 Reps

Dumbbell One-Arm Bench Press

1 Set x 8 Reps

Dumbbell Shoulder Shrug

1 Set x 8 Reps

Cable Seated Row

1 Set x 8 Reps

Bodyweight Calf Raise

3 Sets x 30 Reps

Day 2

Full Body Day 2 (Pyramid Sets)

Est. 143 min

40 exercises

Dumbbell Lateral Raise

1 Set x 20 Reps

Dumbbell Lateral Raise

1 Set x 15 Reps

Dumbbell Lateral Raise

1 Set x 10 Reps

Dumbbell Seated Arnold Press

1 Set x 20 Reps

Dumbbell Seated Arnold Press

1 Set x 15 Reps

Dumbbell Seated Arnold Press

1 Set x 10 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 20 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 15 Reps

Cable Grip Lat Pulldown (Narrow Grip)

1 Set x 10 Reps

Machine Seated Row

1 Set x 20 Reps

Machine Seated Row

1 Set x 15 Reps

Machine Seated Row

1 Set x 10 Reps

Dumbbell Incline Bench Press

1 Set x 20 Reps

Dumbbell Incline Bench Press

1 Set x 15 Reps

Dumbbell Incline Bench Press

1 Set x 10 Reps

Cable Cross-Over

1 Set x 20 Reps

Cable Cross-Over

1 Set x 15 Reps

Cable Cross-Over

1 Set x 10 Reps

Dumbbell Bench Press

1 Set x 20 Reps

Dumbbell Bench Press

1 Set x 15 Reps

Dumbbell Bench Press

1 Set x 10 Reps

Barbell Curl

1 Set x 20 Reps

Barbell Curl

1 Set x 15 Reps

Barbell Curl

1 Set x 10 Reps

Dumbbell Alternating Hammer Curl

1 Set x 20 Reps

Dumbbell Alternating Hammer Curl

1 Set x 15 Reps

Dumbbell Alternating Hammer Curl

1 Set x 10 Reps

Dumbbell Tricep Extension

1 Set x 20 Reps

Dumbbell Tricep Extension

1 Set x 15 Reps

Dumbbell Tricep Extension

1 Set x 10 Reps

Cable Tricep Pushdown (Rope)

1 Set x 20 Reps

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Cable Tricep Pushdown (Rope)

1 Set x 10 Reps

Machine Leg Press

1 Set x 20 Reps

Machine Leg Press

1 Set x 15 Reps

Machine Leg Press

1 Set x 10 Reps

Machine Leg Extension

1 Set x 20 Reps

Machine Leg Extension

1 Set x 15 Reps

Machine Leg Extension

1 Set x 10 Reps

Bodyweight Calf Raise

3 Sets x 8 Reps

Day 3

Full Body-Day 3

Est. 113 min

40 exercises

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Cross-Over

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Cross-Over

1 Set x 8 Reps

Machine Leg Press

1 Set x 8 Reps

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Cross-Over

1 Set x 8 Reps

Machine Leg Press

2 Sets x 8 Reps

Kettlebell Sumo High Pull

1 Set x 8 Reps

Cable Rear Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Vertical Row (Close Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Kettlebell Sumo High Pull

1 Set x 8 Reps

Cable Rear Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Vertical Row (Close Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Kettlebell Sumo High Pull

1 Set x 8 Reps

Cable Rear Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Vertical Row (Close Grip)

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Dumbbell Alternating Seated Curl

1 Set x 8 Reps

Machine Dip

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Dumbbell Alternating Seated Curl

1 Set x 8 Reps

Machine Dip

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Dumbbell Alternating Seated Curl

1 Set x 8 Reps

Machine Dip

1 Set x 8 Reps

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

1 Set x 8 Reps

Machine Seated Leg Curl

1 Set x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

1 Set x 8 Reps

Machine Seated Leg Curl

1 Set x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip)

1 Set x 8 Reps

Machine Seated Leg Curl

1 Set x 8 Reps

Bodyweight Calf Raise

3 Sets x 30 Reps

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3 Day Alternating Intense Full Body Workout *

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