afuller.bingo's 3 Day/Week Total Body* - JEFIT

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afuller.bingo's 3 Day/Week Total Body* - JEFIT

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afuller.bingo's 3 Day/Week Total Body*

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The afuller.bingo's 3 Day/Week Total Body* routine by afuller.bingo is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

6 workouts that target total body each session. Rotate through in any order. Change rep scheme every couple weeks. 2-3 weeks each at high rep/low weight; mid rep/mid weight; low rep/max weight. 3-5 sets per exercise.

Routine detail

Day 1

New Workout

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 25 Reps

Day 2

New Workout

Est. 0 min

8 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

V-Up Demonstration

V-Up

4 Sets x 20 Reps

Day 3

Pt workout ?

Est. 0 min

8 exercises

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Dumbbell Bench Squat Demonstration

Dumbbell Bench Squat

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dumbbell Bicep Curl Step-Up Demonstration

Dumbbell Bicep Curl Step-Up

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Day 4

Pt leg day ?

Est. 0 min

13 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 8 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Day 5

New Workout

Est. 0 min

8 exercises

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

4 Sets x 25 Reps

Day 6

New Workout

Est. 0 min

8 exercises

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 10 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 25 Reps