3 Day Split Muscle Building Program moataz
Bulking
Advanced
Machine strength
Plan Details
The 3 Day Split Muscle Building Program moataz routine by moataz.radwan is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an advanced, 3-day split, muscle building program designed to increase muscle size to all major muscle groups. Each exercises offers between 30-40 repetitions using heavy loads. Once you are able to push beyond the suggested repetitions, increase the weight by 5 percent for upper and 10 percent for lower body exercises. Each subsequent workout is about 10-minutes longer than the previous training session. Program Features: Day 1: Targets the Back and Biceps Includes 6 total exercises and workout time is about 65-minutes. Each exercise has 4 sets. Day 2: Targets the Legs & Core Includes 10 total exercises and workout time is about 75-minutes. The first two movements are part of your warm-up. Each exercise has 3-4 sets post warm-up. Day 3: Targets the Chest & Shoulders Includes 6 exercises and workout time is about 85-minutes. Each exercise has 4 sets. Take two days off after completing Day 3 and repeat the sequence for the following week. For the best results, follow this routine for 8-weeks. As you're aware, strength training is only part of the process when trying to build muscle. Add plenty of sleep and proper nutrition to the mix to be successful. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
1 Chest & Biceps & Abs
Est. 84 min
16 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Cable Rope Crunch
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Day 2
2 Back & Triceps & Abc
Est. 63 min
12 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
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
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 3
3 Legs & Shoulders
Est. 74 min
13 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Day 4
Shoulder full Arms
Est. 14 min
3 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
