3er split 2
Bulking
Intermediate
Machine strength
Plan Details
The 3er split 2 routine by abirmosharaf is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Wed
Pull
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Fri
Legs
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
