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3 day spit - Intermediate
Bulking
Intermediate
Machine strength
Plan Details
The 3 day spit - Intermediate routine by lemx is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Ledja, Biceps
Est. 79 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Wood Chop
6 Sets x 10 Reps
Day 2
Noge, Ramena
Est. 71 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Overhead Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Day 3
Grudi, Triceps
Est. 68 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Weighted Push Ups
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
