Massephase - 3-Split - 01.2018
big-timmy avatar big-timmy
Sep 3rd 2022
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Massephase - 3-Split - 01.2018

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Biceps-Back  8 exercises, 0 min
EZ Bar Curl exercise demonstration
EZ Bar Curl

3x10 reps

rest: 60s audio icon
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3x10 reps

rest: 60s
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Barbell Preacher Curl exercise demonstration
Barbell Preacher Curl

3x10 reps

rest: 90s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x10 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x10 reps

rest: 60s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x10 reps

rest: 60s audio icon
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3x10 reps

rest: 60s
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Back Hyperextension exercise demonstration
Back Hyperextension

3x10 reps

rest: 60s audio icon
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Legs-Abs  7 exercises, 0 min
Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12 reps

rest: 90s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

3x8 reps

rest: 120s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x10 reps

rest: 120s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x10 reps

rest: 90s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x10 reps

rest: 90s audio icon
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Decline Crunch exercise demonstration
Decline Crunch

3x10 reps

rest: 90s audio icon
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Machine Ab Crunch exercise demonstration
Machine Ab Crunch

3x12 reps

rest: 120s audio icon
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