3 Day split 12th July 2015
Bulking
Advanced
Dumbbell
Plan Details
The 3 Day split 12th July 2015 routine by adzomega is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
y raise dumbbells lower traps
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Wed
Push
Est. 71 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Fri
Legs
Est. 44 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
deadbug
3 Sets x 8 Reps
Sun
Cardoi hiit
Est. 62 min
1 exercise
Boxing
1 Set
Any
cardio
Est. 203 min
6 exercises
Treadmill Running
1 Set
Running
1 Set
Indoor Cycling
1 Set
Leg Pull-In
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cobra
3 Sets
