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Qba bulking 3 day Semi-split
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Qba bulking 3 day Semi-split routine by qba.lasocha is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Hi its my traing plan. I was train for one year FBW, now I try something different. is it ok? Try.
Routine detail
Day 1
Niedziela
Est. 91 min
12 exercises
Hanging Pike
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Machine Bicep Curl
4 Sets x 8 Reps
Machine Bicep Curl
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Day 2
Wtorek
Est. 91 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Czwartek
Est. 88 min
11 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
