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qba.lasocha
Qba bulking 3 day Semi-split
AUTOPLAYAUDIO TIP
Bulking
Beginner
None
Plan Details
The Qba bulking 3 day Semi-split routine by qba.lasocha is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan Description
Hi its my traing plan. I was train for one year FBW, now I try something different. is it ok? Try....
Day 1
Day 2
Day 3
Niedziela
Est time: 91 min
12 exercises
Hanging Pike
Abs
Sets
2
Reps
8
Interval
00:00
Rest Time
00:40
Back Hyperextension
Back
Sets
2
Reps
8
Interval
01:00
Rest Time
00:40
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
01:30
Rest Time
01:30
Machine Fly
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:15
Dumbbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:15
Machine Leg Extension
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Leverage Machine Iso Row
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Machine Bicep Curl
Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:10
Machine Bicep Curl
Biceps
Sets
4
Reps
8
Interval
00:10
Rest Time
00:50
Machine Dip
Triceps
Sets
4
Reps
8
Interval
01:30
Rest Time
01:30
Dumbbell Seated Arnold Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
