March Mix up ( Marco's ) revised
Bulking
Advanced
Dumbbell
Plan Details
The March Mix up ( Marco's ) revised routine by Marcolac is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Legs
8 exercises
Dumbbell Decline Bench Lunge
6 Sets x 20,15,12,10,8,6 Reps
Barbell Squat
5 Sets x 14,12,10,8,6 Reps
Machine Leg Press
5 Sets x 14,12,10,8,6 Reps
Calf Raise On A Dumbbell
4 Sets x 20 Reps
Barbell Standing Calf Raise
5 Sets x 14,12,10,8,6 Reps
Calf Press On Leg Press
5 Sets x 14,12,10,8,6 Reps
Exercise not found
Decline Crunch
4 Sets x 20 Reps
Day 2
Chest, forearms, biceps
10 exercises
Bench Push-Up
6 Sets x 20,15,12,10,8,6 Reps
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 14,12,10,8,6 Reps
Barbell Spider Curl
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Reverse Curl
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 14,12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 14,12,10,8,6 Reps
Exercise not found
Day 3
Shoulders, triceps And Back
10 exercises
Dumbbell Reverse Fly
6 Sets x 20,15,12,10,8,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Dumbbell Decline Tricep Extension
6 Sets x 20,15,12,10,8,6 Reps
Barbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 14,12,10,8,6 Reps
Barbell Inverted Row
6 Sets x 20,15,12,10,8,6 Reps
Barbell Deadlift
5 Sets x 14,12,10,8,6 Reps
Barbell Shrug
5 Sets x 14,12,10,8,6 Reps
Decline Crunch
4 Sets x 20 Reps
