Full Body 3 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The Full Body 3 Day Plan routine by darren.lwelch is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
a simple full body plan to get back into working out after a long time away. focusing on all body.
Routine detail
Mon
bicep & back
Est. 44 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Wed
leg & core day
Est. 50 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Fri
chest, tricep & shoulder
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
