max ot 3
Bulking
Advanced
Barbell
Plan Details
The max ot 3 routine by dexmorgan is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
back forearms
Est. 43 min
6 exercises
Pull-Up
1 Set x 50 Reps
Barbell Bent-Over Row
2 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 6 Reps
Barbell Good Morning
2 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Tue
shoulders and traps
Est. 43 min
5 exercises
shoulder press warm up
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 6 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Wed
legs calves
Est. 48 min
5 exercises
Barbell Lunge
2 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbel squat warm up
5 Sets x 8 Reps
Barbell Squat
4 Sets x 6 Reps
stiff leg deadlift
2 Sets x 6 Reps
Thu
chest abs
Est. 51 min
6 exercises
Decline Crunch
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
2 Sets x 6 Reps
barbel bench warm up
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 6 Reps
Fri
biceps and triceps
Est. 53 min
6 exercises
Dumbbell Seated Bicep Curl
2 Sets x 6 Reps
Barbell Tricep Press (Supine)
3 Sets x 6 Reps
Lying tricep pushdown warm up
5 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 6 Reps
barbel curl warm up
5 Sets x 8 Reps
