Shokr's 3 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The Shokr's 3 Day Plan routine by Shokr is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Workout 1
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Treadmill Running
3 Sets
Day 2
Workout 2
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12,10,8 Reps
Cable Rope Seated Row
3 Sets x 12,10,8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Rope Hammer Curl
3 Sets x 12,10,8 Reps
Treadmill Running
1 Set
Day 3
Workout 3
Est. 0 min
11 exercises
Machine Leg Extension
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Treadmill Running
3 Sets
Machine Single-Leg Press
3 Sets x 10 Reps
