3 Day Masc Workout
Bulking
Intermediate
Dumbbell
Plan Details
The 3 Day Masc Workout routine by JossBerg is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pre T transmasc nb workout using 30 min Upper Body Burner and 40 min BUILD a Masculine Physique from NRGFitness on YouTube
Routine detail
Any
Full Body
Est. 57 min
12 exercises
Iso Dual Chest Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
dumbell kickback push up
3 Sets x 10 Reps
single arm twisting row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
straight arm kickback
3 Sets x 10 Reps
dumbell hack squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
inward row with lateral raise
3 Sets x 10 Reps
dumbbell bicep curl with a twist
3 Sets x 10 Reps
double tricep extension
3 Sets x 10 Reps
Any
Upper + Cardio
Est. 31 min
11 exercises
twist press
3 Sets x 10 Reps
close press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
deadlift row
3 Sets x 10 Reps
close row
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Bicep 21s
3 Sets x 21 Reps
Modified Tricep Extension Pushup
3 Sets x 10 Reps
rotational knee crunch toe tap
3 Sets x 20 Reps
reverse crunch with alternating leg drop
3 Sets x 20 Reps
Stationary Bike
1 Set
Any
Upper + Cardio
Est. 60 min
10 exercises
twist press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
deadlift row
3 Sets x 10 Reps
close row
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Bicep 21s
3 Sets x 21 Reps
Modified Tricep Extension Pushup
3 Sets x 10 Reps
rotational knee crunch toe tap
3 Sets x 20 Reps
reverse crunch with alternating leg drop
3 Sets x 20 Reps
Stationary Bike
1 Set
