3 Days - Ipertrofia Muscolare
Bulking
Beginner
Machine strength
Plan Details
The 3 Days - Ipertrofia Muscolare routine by DesiMotta is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Piano basato su 3 giorni, con giorni di riposo alternati. Push - Pull - Legs
Routine detail
Mon
PUSH
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
LEG
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8,10,10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Fri
PULL
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
