Oli muscles workout - Three days a week
Shared By : RACEROLI
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 5 / 429

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Description

Option 1: Three days a week

Option 2: Three consecutive days, then a day break and start again. For this option, after the day break I recommend to reduce the sets to half for each exercise to not workout the muscles too much.

Before every workout session, 10-15 min cardio. After every workout I do the rowing machine for 5 min.

I'm not an expert, nor a trainer, so I declined all responsibility if something happens while others do this workout.

This is the workout I use, but can't recommend anyone to do it as well.

Day 1 Chest & Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 10 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 90 sec 10 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart

Triceps

Dip Dip 90 sec 10 3 Progress Chart

Chest

Leverage Decline Chest Press Leverage Decline Chest Press 90 sec 10 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 90 sec 10 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 90 sec 10 4 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 10 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 90 sec 10 4 Progress Chart

Abs

Plank Plank 90 sec - 3 Progress Chart
Day 2 Back & Biceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 10 4 Progress Chart

Biceps

Cable Preacher Curl Cable Preacher Curl 90 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 10 3 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 90 sec 10 5 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 90 sec 12 3 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 90 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 10 4 Progress Chart

Back

Iso Lateral Wide Pulldown Iso Lateral Wide Pulldown 90 sec 12 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 90 sec 10 3 Progress Chart
Day 3 Legs & Shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Thigh Abductor Thigh Abductor 90 sec 10 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 90 sec 10 4 Progress Chart

Lower Legs

Hack Calf Raise Hack Calf Raise 90 sec 10 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 10 4 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 90 sec 10 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 90 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 90 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 90 sec 10 3 Progress Chart

Abs

Decline Bench Cable Crunch Decline Bench Cable Crunch 90 sec 10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 10 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 90 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 10 4 Progress Chart

Abs

Battle Rope 90 sec - 3 Progress Chart

Abs

Plank Plank 90 sec - 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 90 sec 10 3 Progress Chart