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3 day weights
Bulking
Beginner
Machine strength
Plan Details
The 3 day weights routine by johnlarscox is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Weight training M,W,F. Cardio T,R. Weekend off
Routine detail
Mon
Chest and Triceps
Est. 83 min
11 exercises
Recumbent Bike
1 Set
Dumbbell Lateral Raise
5 Sets x 10,8,6,8,10 Reps
Machine Bench Press
5 Sets x 10,8,6,8,10 Reps
Machine Incline Chest Press
5 Sets x 10,8,6,8,10 Reps
Machine Tricep Extension
5 Sets x 10,8,6,8,10 Reps
Machine Dip
5 Sets x 10,8,6,8,10 Reps
Machine Fly
5 Sets x 10,8,6,8,10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 10,8,6,8,10 Reps
Ab twist machine
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Cardio
Est. 52 min
4 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
5 Sets x 10,8,6,8,10 Reps
Machine Back Extension
5 Sets x 10,8,6,8,10 Reps
Treadmill Running
1 Set
Wed
Back and Biceps
Est. 98 min
10 exercises
Recumbent Bike
1 Set
Machine Seated Row
5 Sets x 10,8,6,8,10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10,8,6,8,10 Reps
Preacher Curl Machine
5 Sets x 10,8,6,8,10 Reps
Preacher curl machine reverse curls
5 Sets x 10,8,6,8,10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10,8,6,8,10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10,8,6,8,10 Reps
Machine Ab Crunch
5 Sets x 10,8,6,8,10 Reps
Ab twist machine
5 Sets x 10,8,6,8,10 Reps
Treadmill Running
1 Set
Thu
Cardio
Est. 52 min
4 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
5 Sets x 10,8,6,8,10 Reps
Machine Back Extension
5 Sets x 10,8,6,8,10 Reps
Treadmill Running
1 Set
Fri
Legs
Est. 42 min
9 exercises
Recumbent Bike
5 Sets
Machine Leg Press
5 Sets x 10,8,6,8,10 Reps
Machine Calf Press
5 Sets x 10,8,6,8,10 Reps
Machine Leg Extension
5 Sets x 10,8,6,8,10 Reps
Machine Seated Leg Curl
5 Sets x 10,8,6,8,10 Reps
Machine Hip Adduction
5 Sets x 10,8,6,8,10 Reps
Machine Hip Abduction
5 Sets x 10,8,6,8,10 Reps
Glute kickback machine
5 Sets x 10,8,6,8,10 Reps
Treadmill Running
5 Sets
