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4 Day Upper Body Strength Program
Bulking
Intermediate
Dumbbell
Plan Details
The 4 Day Upper Body Strength Program routine by JamesAllenby is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 4 day plan for upper body work, split between chest, shoulders, back and arms. 6 specific workouts per body part finished off with some mild cardio in the form of walking
Routine detail
Any
back
Est. 118 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Walking
1 Set
Any
arms
Est. 125 min
9 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Walking
1 Set
Any
chest
Est. 120 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Walking
1 Set
Any
shoulders
Est. 110 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Walking
1 Set
Any
chest to fail
Est. 75 min
3 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Treadmill Running
1 Set
