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Multi Gym 4d Split
Bulking
Advanced
Dumbbell
Plan Details
The Multi Gym 4d Split routine by mindbodyrefresh is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Lean Body Mass Gain with Multi Gym & Dumbbells, with Knee Strengthening
Routine detail
Any
Day 4 - Legs
Est. 56 min
8 exercises
Aerobics
1 Set
Dumbbell Split Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Any
Day 2 -Biceps & Triceps
Est. 49 min
7 exercises
Aerobics
1 Set
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Any
Day 6 - Shoulders, Traps & Back
Est. 56 min
8 exercises
Aerobics
1 Set
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Any
Day 1 - Chest & Abs
Est. 50 min
7 exercises
Aerobics
1 Set
Leverage Chest Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
2 Sets x 50 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
