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Dean & Charlie's Homtastic 4 Day Workout
Bulking
Intermediate
Machine strength
Plan Details
The Dean & Charlie's Homtastic 4 Day Workout routine by liszdean is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Warm-Up Perform this routine before every strength session. Foam Rolling: Hit tight muscles for 5 minutes. "I like rolling out some of the hotspots and I like that it's going to get fresh oxygen into the muscle and loosen up whatever is tight," says Saladino. Movement Prep: Two circuits of 10 glute bridges, 30 seconds cats and dogs, 10 reach backs, 10 toe touches, 10 bear crawls. "After that, his body is activated," he continues. "This is important because he's going to be moving in all sorts of ways through his training. Every single joint needs to warm up."
Routine detail
Day 1
Chest & Tricep
Est. 93 min
13 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Day 2
Shoulders & Traps
Est. 58 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Day 3
Back & Arms
Est. 60 min
8 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Day 4
Legs & Abs
Est. 81 min
12 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Plank
4 Sets
Bench Leg Raise (Supine)
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
