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Rock the body 4 days
Bulking
Intermediate
Machine strength
Plan Details
The Rock the body 4 days routine by monprince is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
good workout for the bulk and dit 4 days for all body workout good for the beginners or intermediare. m
Routine detail
Mon
Chest-Back
Est. 71 min
10 exercises
Barbell Bench Press
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
2 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set
Machine Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Back Hyperextension
2 Sets x 15 Reps
Tue
Legs-Traps
Est. 62 min
8 exercises
Barbell Squat
1 Set
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Leg Press
1 Set
Barbell Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Wed
Bicep-Tricep
Est. 65 min
9 exercises
Barbell Curl
2 Sets x 15 Reps
Barbell Curl (Close Grip)
2 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
1 Set
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Thu
Workout 4
Est. 42 min
6 exercises
Leverage Shoulder Press
1 Set
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Cable Front Raise
2 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
