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quadruple ballache
Bulking
Advanced
Body
Plan Details
The quadruple ballache routine by mickeleeds is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest / Back
Est. 148 min
17 exercises
Machine Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 3,3,10,40 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Fly
1 Set x 25 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Air Bike
3 Sets x 50 Reps
Leg Raise
3 Sets x 15 Reps
Seated Glute Stretch
3 Sets x 1 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Bridge
3 Sets
Elliptical Training
1 Set
Day 2
Legs / Shoulders
Est. 132 min
15 exercises
Machine Leg Press
4 Sets x 10,8,6,6 Reps
Calf Press On Leg Press
4 Sets x 3,3,10,40 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 3,3,10,40 Reps
Cable Rope Row to Neck
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 50 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Seated Glute Stretch
3 Sets x 1 Reps
Bridge
3 Sets
Elliptical Training
1 Set
Pull-Up
3 Sets x 10 Reps
Day 3
Biceps / Triceps
Est. 149 min
16 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 3,3,10,40 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 50 Reps
Seated Glute Stretch
3 Sets x 1 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Bridge
3 Sets
Elliptical Training
1 Set
Pull-Up
3 Sets x 10 Reps
Day 4
abbs
Est. 122 min
13 exercises
Stability Ball Crunch
3 Sets x 30 Reps
Air Bike
3 Sets x 50 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Plank
3 Sets
Side Plank
3 Sets x 1 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 1 Reps
Elliptical Training
1 Set
