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3 Day Muscle Confusion III

Tcraigsprint

Jun 9th 2017

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3 Day Muscle Confusion III

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2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3

Legs and Shoulders 8 exercises, 1 hr 1 min

	Barbell Squat	4x10 reps	rest: 60s
	Barbell Military Press	3x10 reps	rest: 60s
	Barbell Lateral Lunge	4x10 reps	rest: 60s
	Barbell Front Raise	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 60s

Chest and Triceps 6 exercises, 53 mins

	Barbell Bench Press	4x10 reps	rest: 60s
	Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
	Barbell Incline Bench Press	4x10 reps	rest: 60s
	Machine Fly	4x10 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
	Dip	4x10 reps	rest: 60s

Back and Biceps 6 exercises, 53 mins

	Barbell Deadlift	4x10 reps	rest: 60s
	Pull-Up	4x10 reps	rest: 60s
	Dumbbell One-Arm Row	4x10 reps	rest: 60s
	Cable Seated Row	4x10 reps	rest: 60s
	Cable Upright Row	4x10 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 60s

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