Routine detail
Bulking
Advanced
Machine strength
Plan Details
The Oli muscles workout - Three days a week routine by RacerOli is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
Chest & Triceps
Est. 112 min
11 exercises
Day 2
Back & Biceps
Est. 97 min
10 exercises
Day 3
Legs & Shoulders
Est. 149 min
16 exercises
Battle Rope
3 Sets
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