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ronaldmarvin.

Rons 3 day routine

AUTOPLAY

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Rons 3 day routine routine by ronaldmarvin. is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs...

Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday. Cardio to be done 2-3 times a week or more depending on personal goals. The link to his book if you want more information. http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger

Day 1

Day 2

Day 3

Chest/ Triceps

Est time: 129 min

17 exercises

Indoor Cycling Demonstration

Indoor Cycling Demonstration

Indoor Cycling
Cardio

Sets

1

Reps

1

Interval

00:00

Rest Time

00:15

Machine Dip Demonstration

Machine Dip Demonstration

Machine Dip
Triceps

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Smith Machine Bench Press Demonstration

Smith Machine Bench Press Demonstration

Smith Machine Bench Press
Chest

Sets

4

Reps

10

Interval

00:00

Rest Time

01:00

Bicep Curl Machine Demonstration

Bicep Curl Machine Demonstration

Bicep Curl Machine
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Machine Bench Press Demonstration

Machine Bench Press Demonstration

Machine Bench Press
Chest

Sets

4

Reps

10

Interval

00:00

Rest Time

01:00

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise
Abs

Sets

3

Reps

15

Interval

00:00

Rest Time

01:30

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)
Triceps

Sets

3

Reps

10

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Machine Fly Demonstration

Machine Fly Demonstration

Machine Fly
Chest

Sets

4

Reps

10

Interval

00:00

Rest Time

01:00

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Machine Assisted Dip Demonstration

Machine Assisted Dip Demonstration

Machine Assisted Dip
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Cross-Over Demonstration

Cable Cross-Over Demonstration

Cable Cross-Over
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Cross-Over Demonstration

Cable Cross-Over Demonstration

Cable Cross-Over
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00