Mid Level Bulking 3-day split for office sportsman
Bulking
Intermediate
Machine strength
Plan Details
The Mid Level Bulking 3-day split for office sportsman routine by mflow42 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For mesomorphs who occasionally was in the gym like me.
Routine detail
Tue
Day 1 Tuesday
Est. 49 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Arm Circles
3 Sets x 10 Reps
Thu
Day 2 Thursday
Est. 35 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Sun
Day 3 Sunday
Est. 35 min
5 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
