damon salakas
jr's three day split
AUTOPLAY
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The jr's three day split routine by damon salakas is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan Description
jamies sample dance routine ...
Wed
Fri
Any
back bis
Est time: 58 min
10 exercises
Push-Up
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:45
Chin-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Machine Reverse Lat Pulldown (Close Grip)
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Barbell Deadlift
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bent-Over Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Hammer Curl
Forearms
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
