Exploding lower Body 3day
Bulking
Beginner
Dumbbell
Plan Details
The Exploding lower Body 3day routine by ilmarvosels is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
time for gains, build up the lower body
Routine detail
Mon
nozhki spinka
Est. 52 min
7 exercises
Step Machine
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 9 Reps
Treadmill Running
1 Set
Wed
grudj plechiki
Est. 38 min
6 exercises
Machine Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Fri
nozhki i triceps
Est. 49 min
7 exercises
Step Machine
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Treadmill Running
3 Sets
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
