3dmj 5 day per week
Shared By : georgematthewsaveganman VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 776

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Description

Tuesday Day 3
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 9 4 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 9 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 9 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 12 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 15 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 12 3 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 15 3 Progress Chart
Wednesday Day 4
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Seated Row Cable Seated Row 60 sec 9 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 9 4 Progress Chart

Back

Chin Up Chin Up 60 sec 12 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 10 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 10 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 15 3 Progress Chart

Back

Leverage Machine Iso Row Leverage Machine Iso Row 60 sec 20 3 Progress Chart
Thursday Day 5
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 6 4 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 9 3 Progress Chart

Upper Legs

Barbell Single Leg Squat Barbell Single Leg Squat 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 10 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 60 sec 10 3 Progress Chart
Saturday Day 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 6 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 6 4 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 9 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 15 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart

Shoulders

Shoulder Raise Machine Shoulder Raise Machine 60 sec 15 3 Progress Chart
Sunday Day 2
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 6 4 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 60 sec 10 3 Progress Chart