3 dayssss - JEFIT

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3 dayssss - JEFIT

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3 dayssss

AUTOPLAYAUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The 3 dayssss routine by Raysireks is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Enter your routine description

Routine detail

Day 1

A

Est. 0 min

13 exercises

Barbell Pullover Demonstration

Barbell Pullover

2 Sets x 8,20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

2 Sets x 5,10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

2 Sets x 10,20 Reps

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

2 Sets x 5,10 Reps

Front Rack Hold Demonstration

Front Rack Hold

2 Sets x 10,15 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

2 Sets x 8 Reps

Machine T Bar Reverse Row Demonstration

Machine T Bar Reverse Row

2 Sets x 8,12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 8,15 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

2 Sets x 8 Reps

Cable Incline Bicep Curl Demonstration

Cable Incline Bicep Curl

2 Sets x 8,20 Reps

Plate Pinch Demonstration

Plate Pinch

2 Sets x 10,15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 15,20 Reps

Cable External Rotation Demonstration

Cable External Rotation

2 Sets x 15,20 Reps

Day 2

B

Est. 0 min

14 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 5,10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

2 Sets x 6,12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

2 Sets x 15,20 Reps

Sleds Demonstration

Sleds

2 Sets x 4,10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

2 Sets x 8,20 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

2 Sets x 8,20 Reps

Belt Squat Demonstration

Belt Squat

2 Sets x 8,12 Reps

Cable Pullover (Supine) Demonstration

Cable Pullover (Supine)

2 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

2 Sets x 10,20 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

2 Sets x 6,8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 15,20 Reps

Finger Curl Demonstration

Finger Curl

2 Sets x 15,20 Reps

Nordic Curl Demonstration

Nordic Curl

2 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

2 Sets x 8 Reps

Day 3

C

Est. 0 min

14 exercises

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

2 Sets x 8,12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

2 Sets x 15,20 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 5,10 Reps

Machine Iso Lateral High Row Demonstration

Machine Iso Lateral High Row

2 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

2 Sets x 15,20 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

2 Sets x 15,20 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 15,20 Reps

Weight Plate Sissy Squat Demonstration

Weight Plate Sissy Squat

2 Sets x 12,20 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

2 Sets x 10,20 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

2 Sets x 8,12 Reps

Incline Bench Wrist Extensions Demonstration

Incline Bench Wrist Extensions

2 Sets x 15,20 Reps

Weight Plate Neck Flexion (Supine) Demonstration

Weight Plate Neck Flexion (Supine)

2 Sets x 15,20 Reps