3er-Split macht Muskeln fit
Bulking
Advanced
Machine strength
Plan Details
The 3er-Split macht Muskeln fit routine by podencopower is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Satzpausen: 60-90 Sekunden An den vorgegebenen Wiederholungen orientieren und ggf. Gewicht anpassen und versuchen jedesmal Wiederholungen und/oder Gewicht zu steigern. Aufwärmen nicht vergessen!!!
Routine detail
Day 1
Brust, Trizeps, Waden
Est. 37 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
2 Sets x 12 Reps
Leverage Chest Press
2 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Day 2
Beine, Bizeps, Bauch
Est. 44 min
8 exercises
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Barbell Squat
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Barbell Curl
2 Sets x 6 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Bench Crunch
2 Sets x 20 Reps
Back Hyperextension
2 Sets x 15 Reps
Day 3
Ruecken, Schulter
Est. 37 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 6 Reps
Nackendrücken sitzend
3 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
SZ-Rudern stehend
2 Sets x 10 Reps
