Zach's 3DAW

DOWNLOADS/VIEWS: 26/1411

RATING: 11 (FROM 2 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

3 day a week workout. Good intermediate workout. Can run on off days for cardio boost.

Longest day is chest and tricepts, can be completed in 1.5 hours if you're not a chatterbox with your bros.

Other days can be completed in under an hour, same rule applies.

Monday
Wednesday
Friday

Legs and Shoulders 12 exercises, 1 hr 14 mins

	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Chest and Triceps 11 exercises, 1 hr 13 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Reverse Tricep Bench Press	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable Decline Chest Fly	3x8 reps	rest: 60s

Back and Bis 9 exercises, 58 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s