Urban Fitness 3
Bulking
Advanced
Machine strength
Plan Details
The Urban Fitness 3 routine by nastes is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Dorsal - Biceps
Est. 66 min
9 exercises
Treadmill Running
1 Set
Pull-Up
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Row
4 Sets x 10,8,6,4 Reps
Back Hyperextension
4 Sets x 10,8,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,4 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,8,6,4 Reps
Barbell Preacher Curl
4 Sets x 10,8,6,4 Reps
Cable Seated Curl
4 Sets x 10,8,6,4 Reps
Tue
Pectoral - Triceps
Est. 65 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Machine Incline Chest Press
4 Sets x 10,8,6,4 Reps
Dumbbell Decline Fly
4 Sets x 10,8,6,4 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10,8,6,4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10,8,6,4 Reps
Bench Dip
4 Sets x 10,8,6,4 Reps
Plank
3 Sets
Wed
Tren Inferior
Est. 62 min
8 exercises
Treadmill Running
1 Set
Smith Machine Squat
4 Sets x 10,8,6,4 Reps
Machine Leg Press
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
4 Sets x 10,8,6,4 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,4 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Plank
3 Sets
Thu
Hombro - Trapecio - Cintura
Est. 69 min
8 exercises
Treadmill Running
1 Set
Smith Machine Shoulder Press
4 Sets x 10,8,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 10,8,6,4 Reps
Cable Front Raise
4 Sets x 10,8,6,4 Reps
Machine Reverse Fly
4 Sets x 10,8,6,4 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 15 Reps
Cable Side Bend
4 Sets x 15 Reps
