Beginner bulking three days routine
Bulking
Beginner
Machine strength
Plan Details
The Beginner bulking three days routine routine by Jader.Manno is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Get your body used (back?) to do gym and train it for the first couple of months with a short yet effective routine. You should add some aerobic work to every day of the routine. Try getting higher Weights every time, do the exercises normal speed (3 seconds up, 2/3 seconds isometric and 3 seconds down). You should use this basic routine if you're looking for a very standard, short and easy to apply method. After 2-3 months change the routine for something else.
Routine detail
Day 1
Chest and Biceps
Est. 57 min
7 exercises
Push-Up
4 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Day 2
Triceps and Back
Est. 59 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Day 3
Shoulders and Legs
Est. 56 min
7 exercises
Dumbbell Lunge
4 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
