beltsolo's 3 Day Plan - JEFIT

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beltsolo's 3 Day Plan - JEFIT

beltsolo's 3 Day Plan banner

beltsolo's 3 Day Plan

AUDIO TIP

Bulking

Intermediate

Barbell

Plan Details

The beltsolo's 3 Day Plan routine by beltsolo is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

W work out

Routine detail

Mon

New Workout

Est. 0 min

13 exercises

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Tue

New Workout

Est. 0 min

10 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 8 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 8 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 8 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

3 Sets x 8 Reps

Wed

Rest day

Est. 0 min

2 exercises

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Thu

New Workout

Est. 0 min

15 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 8 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Dublin Press Demonstration

Dumbbell Dublin Press

3 Sets x 8 Reps

Kettlebell Clean Demonstration

Kettlebell Clean

3 Sets x 8 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

3 Sets x 8 Reps

Kettlebell Push-Up Demonstration

Kettlebell Push-Up

3 Sets x 8 Reps

Dumbbell Bent-Over Row (Palms in) Demonstration

Dumbbell Bent-Over Row (Palms in)

3 Sets x 8 Reps

Dumbbell Alternating Press Demonstration

Dumbbell Alternating Press

3 Sets x 8 Reps

Fri

New Workout

Est. 0 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Barbell Clean Demonstration

Barbell Clean

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Barbell Step-Up Demonstration

Barbell Step-Up

3 Sets x 8 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

3 Sets x 8 Reps

Sat

New Workout

Est. 0 min

10 exercises

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

3 Sets x 8 Reps

Barbell Side Bend Demonstration

Barbell Side Bend

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

3 Sets x 8 Reps

Kettlebell Advanced Windmill Demonstration

Kettlebell Advanced Windmill

3 Sets x 8 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

3 Sets x 8 Reps

Kettlebell Leg Pass Demonstration

Kettlebell Leg Pass

3 Sets x 8 Reps

Dumbbell Single-Leg Cobra Demonstration

Dumbbell Single-Leg Cobra

3 Sets x 8 Reps

Sun

Rest day

Est. 0 min

2 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps