danielborges's 3 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The danielborges's 3 Day Plan routine by danielborges is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
6 day a week routine 3 days x2
Routine detail
Day 1
Push Day
Est. 0 min
7 exercises
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 2
Pull Day
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 3
Lower Body
Est. 0 min
6 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 8 Reps
