3 months then change it
General
Intermediate
Machine strength
Plan Details
The 3 months then change it routine by yy9 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
bulking my bros iam doing this for the people who cant do à programme for thème selfs you know hh
Routine detail
Tue
back
Est. 136 min
13 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wed
shoulders
Est. 31 min
5 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Thu
legs
Est. 81 min
13 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Thu
shoulders . triceps. biseps
Est. 120 min
13 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Cable Behind the Back Wrist Curl
4 Sets x 12 Reps
Weight Plate Hand Squeeze
4 Sets x 12 Reps
Seated Supinated Cable Wrist Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Sat
chest
Est. 138 min
13 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Cable Lower Chest Raise
4 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
