3 Day work out
Bulking
Advanced
Machine strength
Plan Details
The 3 Day work out routine by fredm72 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest & tricep
Est. 57 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Wed
Shoulders & biceps
Est. 68 min
7 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
6 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Any
Legs & neck
Est. 67 min
9 exercises
Barbell Squat
6 Sets x 6 Reps
Machine Calf Raise
5 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Barbell Sumo Deadlift
3 Sets x 6 Reps
Barbell Shrug
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 6 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
