stephany.gerges's 3 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The stephany.gerges's 3 Day Plan routine by stephany.gerges is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Push pull legs 6 days
Routine detail
Day 1
Push 1
Est. 0 min
9 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Hammer Press (Stability Ball)
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Day 2
Pull 1
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Day 3
Legs 1
Est. 0 min
5 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
5 Sets x 12 Reps
Day 4
Push 2
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Cable Inner Chest Press
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Day 5
Pull 2
Est. 0 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 6
Legs 2
Est. 0 min
5 exercises
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
