Loading...
Kirovski
3 Day
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 3 Day routine by Kirovski is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Mon
Wed
Fri
Chest and Upper&Lower Legs
Est time: 88 min
12 exercises
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
7
Interval
00:00
Rest Time
01:00
Barbell Bench Press
Chest
Sets
3
Reps
7
Interval
00:00
Rest Time
01:00
Leverage Incline Chest Press
Chest
Sets
3
Reps
7
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly
Chest
Sets
3
Reps
7
Interval
00:00
Rest Time
01:00
Smith Machine Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Lunge
Upper Legs
Sets
3
Reps
18
Interval
00:00
Rest Time
01:00
Machine Single-Leg Extension
Upper Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Hanging Knee Raise
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Ab Rollout (Kneeling)
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
