trancer
3er Split - Superset
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 3er Split - Superset routine by trancer is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Any
Any
Any
Back & Triceps
Est time: 50 min
9 exercises
Barbell Deadlift
Back
Sets
4
Reps
10,8,8,6
Interval
00:00
Rest Time
02:00
Cable Seated Row
Back
Sets
3
Reps
10,8,8
Interval
00:00
Rest Time
01:00
Barbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
10,8,8
Interval
00:00
Rest Time
01:00
Cable V Bar Pulldown
Back
Sets
3
Reps
10,8,8
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (V-Bar)
Triceps
Sets
3
Reps
10,8,8
Interval
00:00
Rest Time
01:00
Cable Rear Pulldown (Wide Grip)
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Tricep Press
Triceps
Sets
3
Reps
10,8,8
Interval
00:00
Rest Time
01:00
Weighted Pull-Up
Back
Sets
3
Reps
10,8,8
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
3
Reps
10,8,8
Interval
00:00
Rest Time
01:00
