My full body 3 days split
Bulking
Intermediate
Machine strength
Plan Details
The My full body 3 days split routine by zzzap is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My own routine which seems to be most comfortable to me. I start every workout with a warm up followed by Abs exercises. 3 Days Split is aiming Chest / Triceps, Back / Biceps and Legs / Shoulders workout. Classic. I try to make 1min rest in between and train not longer than 1 hour.
Routine detail
Day 1
Chest / Triceps
Est. 65 min
9 exercises
Sit-Up
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Day 2
Back Biceps
Est. 67 min
9 exercises
Sit-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine T Bar Reverse Row
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Day 3
Legs / Shoulders
Est. 72 min
10 exercises
Sit-Up
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
