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
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Plank
3 Sets
Day 2
Back & Biceps
Est. 97 min
10 exercises
EZ Bar Curl
4 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Dual Overhead Curl
5 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 3
Legs & Shoulders
Est. 149 min
16 exercises
Machine Hip Abduction
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Decline Bench Cable Crunch
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Battle Rope
3 Sets
Plank
3 Sets
Dumbbell Lunge
3 Sets x 10 Reps
