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2014 Q1 4 Day Routine
Bulking
Intermediate
Machine strength
Plan Details
The 2014 Q1 4 Day Routine routine by Desomniac is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The 4 Day Muscle Mass Split Similar to the popular 5 Day Muscle Mass Split routine, this routine removes redundant exercises and each exercise/muscle group is worked only one per week, not twice. Also supersets are added on certain exercises to get more bang for your time from redundant/similar exercises.
Routine detail
Mon
Chest and Back
Est. 49 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
5 Sets x 12,10,8,6,15 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Tue
Legs and Abs
Est. 46 min
8 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
1 Set x 15 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Thu
Arms
Est. 52 min
9 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
1 Set x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Fri
Shoulders and Back
Est. 52 min
9 exercises
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Machine Seated Row
4 Sets x 12,10,8,6 Reps
Machine Seated Row
1 Set x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
