TURKEY
Bulking
Beginner
Machine strength
Plan Details
The TURKEY routine by nucerl is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
CHEST & BICEPS
Est. 48 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Crunch
3 Sets x 10 Reps
Day 2
LATS & TRICEPS
Est. 45 min
9 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 10 Reps
Day 3
SHOULDERS & LEGS
Est. 45 min
9 exercises
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Barbell Bradford Rocky Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 10 Reps
