3 Day 30-min Full Body - TLM
Bulking
Advanced
Machine strength
Plan Details
The 3 Day 30-min Full Body - TLM routine by hashmi.mustafa is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Workout: For this 30-minute workout, you'll do approximately 2 sets of each exercise. You'll do a quick warm-up set to prepare the muscle group, and then a high-intensity set to utter failure in the 8-15 rep range. Make sure to take the second set to total failure to get the absolute best results. This workout is meant to challenge your cardiovascular fitness, so keep moving! I don't have to do any additional cardio, at all. By moving through each exercise, one after another, you get 30 minutes of cardio along with that day's resistance work. Diet: IF+Healthy Keto Cycle+Plant Paradox - No carbs until final meal, no snacking at all. Keep total carbs under 50g. No IF (Int. Fasting) on workout days IF on recover days.
Routine detail
Tue
Full Body Day 1 - Pull
Est. 63 min
13 exercises
Parallel Bar Hip Raise
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Smith Machine Deadlift
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Cable Shrug
2 Sets x 15 Reps
Cable Deltoid Raise
2 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 15 Reps
Thu
Full Body Day 2 - Push
Est. 61 min
13 exercises
Ab Push
2 Sets x 15 Reps
Ab Twist Machine
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Lat Pulldown
2 Sets x 15 Reps
Leverage Machine Iso Row
2 Sets x 15 Reps
Smith Machine Shrug
2 Sets x 15 Reps
Machine Shoulder Press
2 Sets x 15 Reps
Machine Incline Chest Press
2 Sets x 15 Reps
Preacher Curl Machine
2 Sets x 15 Reps
Machine Tricep Extension
2 Sets x 15 Reps
Sat
Full Body Day 3 - Mixed
Est. 63 min
13 exercises
Machine Ab Crunch
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Machine Assisted Pull-Up
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Smith Machine Shrug
2 Sets x 15 Reps
Smith Machine Upright Row
2 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Machine Dip
2 Sets x 15 Reps
