Massephase - 3-Split - 01.2018
Bulking
Intermediate
Machine strength
Plan Details
The Massephase - 3-Split - 01.2018 routine by big-timmy is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest-Shoulders-Triceps-Abs
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Day 2
Biceps-Back
Est. 0 min
8 exercises
EZ Bar Curl
3 Sets x 10 Reps
Alternate Hammer Curl sidewards
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Stretching
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Legs-Abs
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
