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3 Day PUSH/PULL/LEGS - Kamil
Bulking
Beginner
Machine strength
Plan Details
The 3 Day PUSH/PULL/LEGS - Kamil routine by K20_Kam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
PUSH (Chest, Shoulders, Triceps)
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
LEGS - Quads, Hamstring, Glutes, Calves
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
PULL - Biceps, Back, Traps
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
