Optimum anabolics week3++
Bulking
Beginner
Machine strength
Plan Details
The Optimum anabolics week3++ routine by yehyatt is a 10 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day 1 week 3
Est. 55 min
6 exercises
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Day 2
Day 2 week 3
Est. 53 min
6 exercises
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Crunch
5 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 12 Reps
Day 3
Day 3 week 3
Est. 53 min
6 exercises
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Barbell Deep Squat
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Day 4
Day 4 week 3
Est. 53 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Machine Assisted Pull-Up
5 Sets x 12 Reps
Day 5
Day 5 week 3
Est. 54 min
6 exercises
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Crunch
5 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 12 Reps
Day 6
Day 1 week 4
Est. 46 min
6 exercises
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 7
Day 2 week 4
Est. 44 min
6 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Day 8
Day 3 week 4
Est. 44 min
6 exercises
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 9
Day 4 week 4
Est. 42 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Day 10
Day 5 week 4
Est. 45 min
6 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
