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Rons 3 day routine
Bulking
Intermediate
Machine strength
Plan Details
The Rons 3 day routine routine by ronaldmarvin. is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday. Cardio to be done 2-3 times a week or more depending on personal goals. The link to his book if you want more information. http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger
Routine detail
Day 1
Chest/ Triceps
Est. 129 min
17 exercises
Indoor Cycling
1 Set
Machine Dip
3 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Bicep Curl Machine
3 Sets x 8 Reps
Machine Bench Press
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Day 2
Legs/ Shoulders
Est. 136 min
20 exercises
Indoor Cycling
1 Set
Glute Machine
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Calf Extension Machine
3 Sets x 8 Reps
Shoulder Press Machine
3 Sets x 8 Reps
Row/Rear Delt Machine
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Day 3
abs/ cardio
Est. 240 min
10 exercises
Recumbent Bike
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Torso Rotation Machine
3 Sets x 8 Reps
Indoor Cycling
1 Set
Step Machine
1 Set
Rowing
1 Set
Walking
1 Set
Elliptical Training
1 Set
