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4 days
Bulking
Beginner
Machine strength
Plan Details
The 4 days routine by Kirovski is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
1 day
Est. 50 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Tue
2 day
Est. 73 min
10 exercises
Treadmill Running
1 Set
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 15 Reps
Thu
3 day
Est. 56 min
8 exercises
Treadmill Running
1 Set
Smith Machine Squat
3 Sets x 10,8,6 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Fri
4 day
Est. 66 min
9 exercises
Treadmill Running
1 Set
Cable Rear Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Dublin Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 15 Reps
