SsixX split 3
Bulking
Advanced
Machine strength
Plan Details
The SsixX split 3 routine by ssixx is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This workout focuses on reaching an extreme fatigue of each muscular group divided by pushing groups, pulling groups and treating legs apart... it is useful anyway to add two session x week of cardio workout.
Routine detail
Day 8
back biceps abs
Est. 101 min
10 exercises
Machine Back Extension
5 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dual Cable Triceps Extension
5 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 8 Reps
biceps machine
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Machine Ab Crunch
6 Sets x 15 Reps
Day 8
chest shoulder triceps
Est. 95 min
11 exercises
Barbell Decline Bench Press
4 Sets x 10,8,6,4 Reps
Machine Incline Chest Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 8
legs
Est. 88 min
8 exercises
Barbell Squat
4 Sets x 10,8,6,4 Reps
Machine Leg Press
6 Sets x 15 Reps
Machine Leg Extension
6 Sets x 15 Reps
Machine Seated Leg Curl
6 Sets x 15 Reps
Machine Calf Press
6 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 15 Reps
Day 8
treadmill
Est. 32 min
1 exercise
Walking
1 Set
