3er-Split Hatfield
Bulking
Advanced
Machine strength
Plan Details
The 3er-Split Hatfield routine by podencopower is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3er-Split nach Hatfield für Masseaufbau
Routine detail
Day 1
Brust, Trizeps
Est. 55 min
8 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
2 Sets x 3 Reps
EZ Bar Tricep Extension
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Air Bike
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 2
Rücken, Schulter, Bizeps
Est. 57 min
9 exercises
Barbell Bent-Over Row
3 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 20 Reps
Smith Machine Shoulder Press
2 Sets x 3 Reps
SZ-Rudern stehend
2 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 20 Reps
Barbell Curl
2 Sets x 3 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Cable Bicep Curl
2 Sets x 20 Reps
Day 3
Beine, Bauch
Est. 63 min
9 exercises
Barbell Squat
2 Sets x 3 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 20 Reps
Barbell Clean Deadlift
2 Sets x 3 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Crunches mit erhöhten Beinen
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
