3 daags schema
Bulking
Beginner
Barbell
Plan Details
The 3 daags schema routine by basdiepman is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Groeien
Routine detail
Mon
Maandag Leggday
Est. 43 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Tue
rug+abs
Est. 51 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Wed
chest & arms
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
