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3 Dies + Cardio Atonyl_7
Bulking
Beginner
Barbell
Plan Details
The 3 Dies + Cardio Atonyl_7 routine by atonyl_7 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Pit , espatlla , Triceps
Est. 77 min
10 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Bradford Rocky Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Cardio
Est. 62 min
1 exercise
Running
1 Set
Wed
dorsal biceps
Est. 58 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Thu
Cardio
Est. 92 min
1 exercise
Road Cycling
1 Set
Fri
Cames
Est. 55 min
7 exercises
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Indoor Cycling
1 Set
