BBR 3days
Bulking
Intermediate
Machine strength
Plan Details
The BBR 3days routine by gengjr is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
BBR 3 Back / Chest
Est. 44 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Wed
BBR 3 Quad/ Hams/ Abs
Est. 59 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Fri
Delta/ Bis/ Tris/ Calves
Est. 40 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
