Body Transformation 3°
Bulking
Intermediate
Machine strength
Plan Details
The Body Transformation 3° routine by msferra is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This Routine is for the next 8 weeks.
Routine detail
Mon
Legs, Chest, Triceps
Est. 70 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
Shoulder, Back & Biceps
Est. 72 min
11 exercises
Barbell High Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Wed
Legs, Chest, Triceps
Est. 69 min
11 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Side Bridge
3 Sets
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Thu
Shoulder, Back & Biceps
Est. 78 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Fri
Legs, Chest, Triceps
Est. 70 min
11 exercises
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Sat
Body Pump
Est. 62 min
1 exercise
Aerobics
1 Set
