3 Day Split Full Body Workout
Bulking
Intermediate
Machine strength
Plan Details
The 3 Day Split Full Body Workout routine by defonseka.rusiru is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Covers the entire body. Targets muscle growth, Endurance and tightening Core.
Routine detail
Day 1
Bicep, Tricep, Shoulder
Est. 0 min
11 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Supinated Dumbbell Curls
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Kaz press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Chest & Back
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 3
Lower body
Est. 0 min
11 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 16 Reps
Machine Calf Press
3 Sets x 8 Reps
Mountain Climber
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 20 Reps
Plank
1 Set
Treadmill Running
1 Set
