3 mdr. program - JEFIT

Routine detail

3 mdr. program - JEFIT

3 mdr. program banner

3 mdr. program

Bulking

Advanced

Machine strength

Plan Details

The 3 mdr. program routine by highfive5 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest & Triceps

Est. 50 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15,10,8,6,4 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10,8,6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10,8,6 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12,10,8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10,8,6 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

2 Sets x 12,10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 12,10,8 Reps

Push-Up Demonstration

Push-Up

2 Sets x 15 Reps

Tue

Legs

Est. 34 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 15,12,10,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,10,8,6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12,10,8,6 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

4 Sets x 20,18,15,12 Reps

Standing Back Kick Demonstration

Standing Back Kick

3 Sets x 12,10,8 Reps

Thu

Shoulders & Abs

Est. 52 min

9 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 15,12,10,8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12,10,8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 12,10,8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12,10,8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15,12,10 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Fri

Back & Biceps

Est. 60 min

11 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10,8,6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12,10,8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 10,8,6 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10,8,6 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10,8,6 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10,8,6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12,10,8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 12,10,8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Sat

Streching Out

Est. 20 min

8 exercises

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

1 Set x 1 Rep

Back Stretch Demonstration

Back Stretch

1 Set x 1 Rep

Seated Rotation Demonstration

Seated Rotation

1 Set x 1 Rep

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

1 Set x 1 Rep

Shoulder Stretch Demonstration

Shoulder Stretch

1 Set x 1 Rep

Bicep Stretch Demonstration

Bicep Stretch

1 Set x 1 Rep

Tricep Stretch Demonstration

Tricep Stretch

1 Set x 1 Rep

Wrist Circles Demonstration

Wrist Circles

1 Set x 1 Rep