Trio Bulking
Bulking
Intermediate
Machine strength
Plan Details
The Trio Bulking routine by Abdelmoaty is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is suitable for busy people , it focuses in whole body training and pumping many muscles as possible per day.
Routine detail
Any
#Day 1
Est. 85 min
9 exercises
Treadmill Running
1 Set
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Any
#Day 2
Est. 92 min
9 exercises
Treadmill Running
1 Set
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Any
#Day 3
Est. 89 min
9 exercises
Treadmill Running
1 Set
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
