4 Day Bulking Mixer

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4 Day Bulking Mixer

Shared By : batistav

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 2 / 134

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Description

The first half focuses on high weight, low reps and latter half focuses on lower weight, high reps. The intention is to do half strength training and half endurance training to combat muscle memory and get a more thorough muscle workout for the week.

Monday

Upper body - Strength

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	60 sec	5	4
Back		Wide-Grip Lat Pulldown	60 sec	5	4
Triceps		Cable One Arm Tricep Extension	60 sec	5	4
Triceps		Reverse Grip Triceps Pushdown	60 sec	5	4
Biceps		Incline Dumbbell Curl	60 sec	5	4
Biceps		Preacher Curl	60 sec	5	4
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	5	4
Back		Smith Machine Bent Over Row	60 sec	5	4
Shoulders		Reverse Flyes	60 sec	5	4
Chest		Cable Cross Over	60 sec	5	4
Chest		Dumbbell Incline Bench Press	60 sec	5	4

Tuesday

Legs/Abs - Strength

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	12	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Upper Legs		Leg Press	60 sec	6	4
Upper Legs		Leg Extensions	60 sec	6	4
Upper Legs		Lying Leg Curls	60 sec	6	4
Lower Legs		Seated Calf Raise	60 sec	6	4

Thursday

Upper body - Endurance

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Machine Shoulder Press	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	10	3
Biceps		Preacher Curl	60 sec	10	3
Biceps		Hammer Curls	60 sec	10	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	10	3
Back		Smith Machine Bent Over Row	60 sec	10	3
Shoulders		Reverse Flyes	60 sec	10	3
Chest		Cable Cross Over	60 sec	10	3
Chest		Dumbbell Incline Bench Press	60 sec	10	3

Friday

Legs/Abs - Endurance

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	12	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Upper Legs		Leg Press	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	10	3

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