Loading...
ji 2015_4d
Bulking
Advanced
Dumbbell
Plan Details
The ji 2015_4d routine by inferno.monika@gmail.com is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Increase strenght for seniors (less injury) and no legs
Routine detail
Tue
3
Est. 49 min
4 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Thu
5
Est. 63 min
5 exercises
Dip
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
Sat
1
Est. 61 min
5 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Rotational Crunch (Supine)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Sun
2
Est. 62 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
