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Nik1977
3 Day Split
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Body
Plan Details
The 3 Day Split routine by Nik1977 is a 9 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Mon
Mon
Tue
Wed
Wed
Thu
Fri
Fri
Any
Push: Chest Triceps
Est time: 80 min
11 exercises
Push-Up
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
00:15
Crunch
Abs
Sets
5
Reps
50
Interval
00:00
Rest Time
00:30
Barbell Bench Press
Chest
Sets
4
Reps
15
Interval
00:00
Rest Time
00:30
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:15
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:15
Barbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
00:30
Barbell Wrist Curl (Posterior)
Forearms
Sets
3
Reps
15
Interval
00:00
Rest Time
00:30
Dumbbell One-Arm Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Lower Chest Raise
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
