3-day split with spinal probs
Bulking
Beginner
Body
Plan Details
The 3-day split with spinal probs routine by shampoo_oboy is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & biceps
Est. 68 min
12 exercises
Elliptical Training
1 Set
Leg Raise
1 Set x 30 Reps
Superman
1 Set
Crunch
1 Set x 30 Reps
Superman
1 Set
Plank
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Wed
Back & triceps
Est. 61 min
11 exercises
Elliptical Training
1 Set
Leg Raise
1 Set x 30 Reps
Superman
1 Set
Crunch
1 Set x 30 Reps
Superman
1 Set
Plank
1 Set
Pull-Up
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Fri
Legs & shoulders
Est. 62 min
12 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Crunch
1 Set x 30 Reps
Superman
1 Set
Crunch
1 Set x 30 Reps
Superman
1 Set
Plank
1 Set
