Oli muscles workout - Three days a week - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Oli muscles workout - Three days a week - JEFIT

Oli muscles workout - Three days a week banner

Oli muscles workout - Three days a week

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

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Day 2

Back & Biceps

Est. 97 min

10 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Cable Preacher Curl Demonstration

Cable Preacher Curl

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Day 3

Legs & Shoulders

Est. 149 min

16 exercises

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10 Reps

Decline Bench Cable Crunch Demonstration

Decline Bench Cable Crunch

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Battle Rope Demonstration

Battle Rope

3 Sets

Plank Demonstration

Plank

3 Sets

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps