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lukirus's 3 Day Plan

lukirus

Apr 27th 2023

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lukirus's 3 Day Plan

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

ITS Just a short workout for every mouscle group i am Not Sure If this is really too good yes

ANY
Monday
Tuesday

Workout Day #1 12 exercises, 1 hr 15 mins

	Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
	Dumbbell Hammer Curl	3x8 reps • 60s	rest: 60s
	Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
	Barbell Wrist Curl (Posterior)	3x8 reps • 60s	rest: 60s
	Barbell Shoulder Press	3x8 reps • 60s	rest: 60s
	Dumbbell Bicep Curl	3x8 reps • 60s	rest: 60s
	Dumbbell Tricep Kickback	3x8 reps • 60s	rest: 60s
	Dumbbell Wrist Curl (Palms Up)	3x8 reps • 60s	rest: 60s
	Barbell Front Raise	3x8 reps • 60s	rest: 60s
	Dumbbell Reverse Bicep Curl	3x8 reps • 60s	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	3x8 reps • 60s	rest: 60s
	Dumbbell Wrist Curl (Neutral Grip)	3x8 reps • 60s	rest: 60s

Workout Day #2 11 exercises, 1 hr 8 mins

	Barbell Squat	3x8 reps • 60s	rest: 60s
	Barbell Hip Thrust	3x8 reps • 60s	rest: 60s
	Weight Plate Russian Twist	3x8 reps • 60s	rest: 60s
	Barbell Standing Calf Raise	3x8 reps • 60s	rest: 60s
	Dumbbell Hamstring Curl	3x8 reps • 60s	rest: 60s
	Barbell Glute Bridge	3x8 reps • 60s	rest: 60s
	Dumbbell Side Bend	3x8 reps • 60s	rest: 60s
	Dumbbell Seated Calf Raise	3x8 reps • 60s	rest: 60s
	Barbell Lunge	3x8 reps • 60s	rest: 60s
	Barbell Lateral Lunge	3x8 reps • 60s	rest: 60s
	Barbell Ab Rollout (Kneeling)	3x8 reps • 60s	rest: 60s

Workout Day #3 10 exercises, 1 hr 2 mins

	Barbell Bench Press	3x8 reps • 60s	rest: 60s
	Barbell Deadlift	3x8 reps • 60s	rest: 60s
	Dumbbell Fly	3x8 reps • 60s	rest: 60s
	Barbell Bent-Over Row	3x8 reps • 60s	rest: 60s
	Dumbbell Pullover	3x8 reps • 60s	rest: 60s
	Barbell Shrug	3x8 reps • 60s	rest: 60s
	Dumbbell Around the World	3x8 reps • 60s	rest: 60s
	Dumbbell Rear Delt Row	3x8 reps • 60s	rest: 60s
	Barbell Neck Press	3x8 reps • 60s	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s

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