Zach's 3 day workout
Bulking
Beginner
Barbell
Plan Details
The Zach's 3 day workout routine by radzach is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
a 3 day split covering legs and back one day chest and shoulders and triceps and biceps. abs and forearms are sprinkled in every day.
Routine detail
Day 7
chest and shoulders
Est. 91 min
12 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Day 8
triceps and biceps
Est. 94 min
13 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 8
legs
Est. 65 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
calf extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
