3 split routine
Bulking
Beginner
Barbell
Plan Details
The 3 split routine routine by nmask is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
3 split routine part 1/2
Routine detail
Mon
Back and Triceps
Est. 64 min
8 exercises
Assisted Hyperextension
2 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Wed
Shoulders and Legs
Est. 68 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Fri
Chest and Biceps
Est. 60 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
