johnlarscox
3 day weights
AUTOPLAY
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 3 day weights routine by johnlarscox is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan Description
Weight training M,W,F. Cardio T,R. Weekend off...
Mon
Tue
Wed
Thu
Fri
Chest and Triceps
Est time: 83 min
11 exercises
Recumbent Bike
Cardio
Sets
1
Reps
8
Interval
00:00
Rest Time
00:10
Dumbbell Lateral Raise
Shoulders
Sets
5
Reps
10,8,6,8,10
Interval
00:00
Rest Time
01:00
Machine Bench Press
Chest
Sets
5
Reps
10,8,6,8,10
Interval
00:00
Rest Time
01:00
Machine Incline Chest Press
Chest
Sets
5
Reps
10,8,6,8,10
Interval
00:00
Rest Time
01:00
Machine Tricep Extension
Triceps
Sets
5
Reps
10,8,6,8,10
Interval
00:00
Rest Time
01:00
Machine Dip
Triceps
Sets
5
Reps
10,8,6,8,10
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
5
Reps
10,8,6,8,10
Interval
00:00
Rest Time
01:00
Dumbbell Supinated One-Arm Wrist Curl
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Ab Crunch
Abs
Sets
5
Reps
10,8,6,8,10
Interval
00:00
Rest Time
01:00
Ab twist machine
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Treadmill Running
Cardio
Sets
1
Reps
8
Interval
00:00
Rest Time
00:10
