Bulking workout (3days/w)
Bulking
Advanced
Body
Plan Details
The Bulking workout (3days/w) routine by blackmercury is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 76 min
10 exercises
Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Crunch
3 Sets x 50 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 2
Legs and shoulders
Est. 84 min
11 exercises
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 50 Reps
Day 3
Back and arms
Est. 103 min
14 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Crunch
3 Sets x 50 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
