3 Days Gym Workout | 4 Days Abs Workout at Home
Bulking
Intermediate
Body
Plan Details
The 3 Days Gym Workout | 4 Days Abs Workout at Home routine by saintanskii is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Download Athlean-X abs workout app on ios and android, you will get full week abs workout for free and it will really give you the gut punch to be honest.
Routine detail
Mon
Back and Biceps
Est. 55 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 16,14,12,10 Reps
Cable Seated Row
4 Sets x 16,14,12,10 Reps
Push-Up
2 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Barbell Curl
3 Sets x 16,12,8 Reps
Cable Bicep Curl
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Tue
Abs
Est. 19 min
8 exercises
Seated Leg Tuck
1 Set x 14 Reps
Forearm Plank with Hip Abduction
1 Set x 14 Reps
Side Plank
1 Set x 14 Reps
Side Plank
1 Set x 14 Reps
Abdominal Pendulum
1 Set x 14 Reps
Abdominal Pendulum
1 Set x 14 Reps
Crunch
1 Set x 14 Reps
Weight Plate Russian Twist
1 Set x 14 Reps
Wed
Chest and Triceps
Est. 59 min
8 exercises
Push-Up
2 Sets x 40 Reps
Dumbbell Bench Press
4 Sets x 16,14,12,10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 16,14,12,10 Reps
Machine Fly
3 Sets x 14,12,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 14 Reps
Barbell Tricep Extension (Supine)
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Thu
Abs
Est. 28 min
7 exercises
Reverse Crunch
1 Set x 30 Reps
Mountain Climber
1 Set x 60 Reps
Abdominal Hip Roll
1 Set x 60 Reps
Oblique Crunch
1 Set x 30 Reps
Oblique Crunch
1 Set x 30 Reps
Jackknife Sit-Up
1 Set x 30 Reps
Weighted Trunk Rotation
1 Set x 30 Reps
Fri
Legs and Shoulders
Est. 65 min
8 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 14 Reps
Machine Leg Curl (Prone)
3 Sets x 16,14,12 Reps
Machine Calf Raise
3 Sets x 14 Reps
Cable Front Raise
3 Sets x 14 Reps
Cable One-Arm Lateral Raise
3 Sets x 14 Reps
Cable Lateral Raise
3 Sets x 14 Reps
Sat
Abs
Est. 28 min
8 exercises
Scissor Kick
1 Set x 60 Reps
V-Up
1 Set x 30 Reps
Mountain Climber
1 Set x 30 Reps
Scissor Kick
1 Set x 60 Reps
Stability Ball Side Crunch
1 Set x 30 Reps
Stability Ball Side Crunch
1 Set x 30 Reps
Weight Plate Rotation
1 Set x 30 Reps
Weight Plate Rotation
1 Set x 30 Reps
Sun
Abs
Est. 25 min
8 exercises
Leg Raise
1 Set x 30 Reps
Mountain Climber
1 Set x 30 Reps
Side Plank
1 Set x 14 Reps
Side Plank
1 Set x 14 Reps
Oblique Crunch
1 Set x 30 Reps
Oblique Crunch
1 Set x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Weighted Trunk Rotation
1 Set x 30 Reps
