japie.fourie.'s 3 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The japie.fourie.'s 3 Day Plan routine by japie.fourie. is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Shoulders, Triceps
Est. 62 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Tue
Back, Biceps
Est. 62 min
6 exercises
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Wed
Legs
Est. 52 min
5 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
