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3 Days Gym Workout | 4 Days Abs Workout at Home
Bulking
Intermediate
Body
Plan Details
The 3 Days Gym Workout | 4 Days Abs Workout at Home routine by saintanskii is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Back and Biceps
Est. 55 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 16,14,12,10 Reps
Cable Seated Row
4 Sets x 16,14,12,10 Reps
Push-Up
2 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Barbell Curl
3 Sets x 16,12,8 Reps
Cable Bicep Curl
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Tue
Abs
Est. 19 min
8 exercises
Seated Leg Tuck
1 Set x 14 Reps
Forearm Plank with Hip Abduction
1 Set x 14 Reps
Side Plank
1 Set x 14 Reps
Side Plank
1 Set x 14 Reps
Abdominal Pendulum
1 Set x 14 Reps
Abdominal Pendulum
1 Set x 14 Reps
Crunch
1 Set x 14 Reps
Weight Plate Russian Twist
1 Set x 14 Reps
Wed
Chest and Triceps
Est. 59 min
8 exercises
Push-Up
2 Sets x 40 Reps
Dumbbell Bench Press
4 Sets x 16,14,12,10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 16,14,12,10 Reps
Machine Fly
3 Sets x 14,12,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 14 Reps
Barbell Tricep Extension (Supine)
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Thu
Abs
Est. 28 min
7 exercises
Reverse Crunch
1 Set x 30 Reps
Mountain Climber
1 Set x 60 Reps
Abdominal Hip Roll
1 Set x 60 Reps
Oblique Crunch
1 Set x 30 Reps
Oblique Crunch
1 Set x 30 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Weighted Trunk Rotation
1 Set x 30 Reps
Fri
Legs and Shoulders
Est. 65 min
8 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 14 Reps
Machine Leg Curl (Prone)
3 Sets x 16,14,12 Reps
Machine Calf Raise
3 Sets x 14 Reps
Cable Front Raise
3 Sets x 14 Reps
Cable One-Arm Lateral Raise
3 Sets x 14 Reps
Cable Lateral Raise
3 Sets x 14 Reps
Sat
Abs
Est. 28 min
8 exercises
Scissor Kick
1 Set x 60 Reps
V-Up
1 Set x 30 Reps
Mountain Climber
1 Set x 30 Reps
Scissor Kick
1 Set x 60 Reps
Stability Ball Side Crunch
1 Set x 30 Reps
Stability Ball Side Crunch
1 Set x 30 Reps
Weight Plate Rotation
1 Set x 30 Reps
Weight Plate Rotation
1 Set x 30 Reps
Sun
Abs
Est. 25 min
8 exercises
Leg Raise
1 Set x 30 Reps
Mountain Climber
1 Set x 30 Reps
Side Plank
1 Set x 14 Reps
Side Plank
1 Set x 14 Reps
Oblique Crunch
1 Set x 30 Reps
Oblique Crunch
1 Set x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Weighted Trunk Rotation
1 Set x 30 Reps
