Loading...
Kesakuntoon 4 day/week 2014
Bulking
Intermediate
Machine strength
Plan Details
The Kesakuntoon 4 day/week 2014 routine by mika.salovuori is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Selka, vatsa
Est. 174 min
9 exercises
Pull-Up
3 Sets x 99 Reps
Back Hyperextension
3 Sets x 99 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Row
4 Sets x 12,10,8,6 Reps
Leverage Machine High Row
4 Sets x 12,10,8,6 Reps
Decline Crunch
3 Sets x 99 Reps
Stability Ball Leg Lift
3 Sets x 99 Reps
Machine Back Extension
3 Sets x 99 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 99 Reps
Day 2
Rinta, olkapaa
Est. 85 min
10 exercises
Machine Assisted Dip
3 Sets x 99 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Cable Reverse Fly
4 Sets x 12,10,8,6 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 12,10,8,6 Reps
Day 3
Jalat, vatsa
Est. 102 min
9 exercises
Dumbbell Step-Up
3 Sets x 99 Reps
Barbell Front Squat
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Hack Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Barbell Hip Thrust
4 Sets x 12,10,8,6 Reps
Takareisikaatuilu
3 Sets x 99 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 4
Ojentaja, hauis
Est. 147 min
11 exercises
Cable Rope Hammer Curl
3 Sets x 99 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 99 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable Reverse Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Machine Tricep Extension
3 Sets x 99 Reps
Preacher Curl Machine
3 Sets x 99 Reps
