Be Somebody
Bulking
Beginner
Machine strength
Plan Details
The Be Somebody routine by lothan3 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
-use 2-1-3 seconds pattern to count for each rep to ensure effectiveness -120 seconds rest between sets -if using high weight, max rep should be between 6-8 only per set, if using low weight, use 15-12-10 pattern -only do 20~30 minute cardio during rest days, and make sure to eat, average sleep is 7 hours for effective recovery
Routine detail
Mon
chest and biceps
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Wed
back/shoulder/triceps
Est. 57 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Fri
calves and core
Est. 43 min
7 exercises
Cable Side Bend
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
