3 day split to gain muscles
Bulking
Intermediate
Dumbbell
Plan Details
The 3 day split to gain muscles routine by JaRaTylman is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Shoulders, Triceps
Est. 120 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Stationary Bike
1 Set
Wed
Legs
Est. 99 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Stationary Bike
1 Set
Fri
Back, Biceps, Forearms
Est. 107 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Stationary Bike
1 Set
