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3dmj 5 day per week

georgematthewsaveganman

Jun 10th 2019

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3dmj 5 day per week

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Tuesday
Wednesday
Thursday
Saturday
Sunday

Day 3 7 exercises, 54 mins

	Barbell Bench Press	4x9 reps	rest: 60s
	Dumbbell Shoulder Press	3x9 reps	rest: 60s
	Barbell Incline Bench Press	3x9 reps	rest: 60s
	Weighted Tricep Dip	3x12 reps	rest: 60s
	Cable Lower Chest Raise	3x15 reps	rest: 60s
	Cable Lateral Raise	3x12 reps	rest: 60s
	Machine Inner Chest Press	3x15 reps	rest: 60s

Day 4 7 exercises, 55 mins

	Cable Seated Row	4x9 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x9 reps	rest: 60s
	Chin-Up	3x12 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Cable Bicep Curl	3x10 reps	rest: 60s
	Cable Rope Face Pull	3x15 reps	rest: 60s
	Leverage Machine Iso Row	3x20 reps	rest: 60s

Day 5 7 exercises, 58 mins

	Barbell Squat	4x6 reps	rest: 180s
	Barbell Hip Thrust	3x9 reps	rest: 60s
	Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Machine Seated Row	3x10 reps	rest: 60s
	Machine Incline Chest Press	3x10 reps	rest: 60s

Day 1 9 exercises, 1 hr 15 mins

	Barbell Bench Press	4x6 reps	rest: 180s
	Dumbbell One-Arm Row	4x6 reps	rest: 60s
	Barbell Push Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x9 reps	rest: 60s
	Cable Cross-Over	3x15 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s
	Dumbbell Bicep Curl	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	Machine Lateral Shoulder Raise	3x15 reps	rest: 60s

Day 2 7 exercises, 51 mins

	Barbell Deadlift	4x6 reps	rest: 60s
	Hack Squat	3x8 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Smith Machine Squat	3x10 reps	rest: 60s

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