My routine
Bulking
Beginner
Machine strength
Plan Details
The My routine routine by noamsark is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
gain 10 pounds in 4 weeks
Routine detail
Day 1
Chest, Triceps, Abs
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 2
Legs, Calves, Back
Est. 46 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Shoulders, Biceps, Traps
Est. 46 min
7 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
