3 Day Full Body Workout
Bulking
Beginner
Machine strength
Plan Details
The 3 Day Full Body Workout routine by ochoatomas is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine adapted to perform exercises that don't hurt your back. a a a a a a a a a a a a a
Routine detail
Mon
Workout 1
Est. 99 min
13 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Superman
3 Sets
Dumbbell Lateral Raise
2 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
One-Arm Hang
3 Sets
Weight Plate Neck Flexion (Supine)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Wed
Workout 2
Est. 133 min
13 exercises
Walking
1 Set
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Cable Leg Kickback
6 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
8 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Fri
Workout 3
Est. 91 min
11 exercises
Walking
1 Set
Cable Cross-Over
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
EZ Bar Tricep Extension
2 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 12 Reps
One-Arm Hang
3 Sets
