Elite 3Days
Shared By : avtuly
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 165 / 3922

Average Rating

93

196 votes

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Description

Day 1 Lags+Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 10 min - - Progress Chart

Abs

Air Bike Air Bike 60 sec 20 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 180 sec 7 3 Progress Chart

Upper Legs

Barbell Clean Barbell Clean 180 sec 7 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 120 sec 7 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 120 sec 7 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 0 sec 10 3 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 0 sec 10 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 0 sec 15 3 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 0 sec 15 3 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 0 sec 15 3 Progress Chart

Abs

Decline Crunch Decline Crunch 0 sec 15 3 Progress Chart
Day 2 Push
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 10 min - - Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 7 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 7 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 7 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 7 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 7 2 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 120 sec 7 2 Progress Chart

Triceps

Barbell Lying Triceps Press Barbell Lying Triceps Press 120 sec 7 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 120 sec 7 2 Progress Chart
Day 3 Rest
Day 4 Rest
Day 5 Pull
Muscle Exercise Name Timer Reps Sets Track

Cardio

Jump Rope Jump Rope 10 min - - Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 120 sec 7 3 Progress Chart

Back

Close Grip Chin Up Close Grip Chin Up 120 sec 7 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 120 sec 7 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 120 sec 7 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 120 sec 7 3 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 120 sec 7 2 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 120 sec 7 2 Progress Chart

Biceps

Barbell Curl Barbell Curl 120 sec 7 3 Progress Chart

Biceps

Dumbbell Zottman Curl Dumbbell Zottman Curl 120 sec 7 2 Progress Chart
Day 6 Rest
Day 7 Start Day1