4 Day Split For Mass - JEFIT

4 Day Split For Mass - JEFIT

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4 Day Split For Mass

Bulking

Advanced

Dumbbell

Plan Details

The 4 Day Split For Mass routine by jenya22 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Day 1

Legs

Est. 50 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10,10,8,6 Reps

Barbell Squat Drop Set Demonstration

Barbell Squat Drop Set

1 Set x 6 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 12,10,8 Reps

Dumbbell Stiff-Legged Deadlift Drop Set Demonstration

Dumbbell Stiff-Legged Deadlift Drop Set

1 Set x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15,12,10,8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15,12,10,8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 15 Reps

Day 2

Chest+Biceps

Est. 78 min

12 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10,10,8,8 Reps

Dumbbell Incline Bench Press Drop Set Demonstration

Dumbbell Incline Bench Press Drop Set

1 Set x 6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12,10,8 Reps

Barbell Bench Press Drop Set Demonstration

Barbell Bench Press Drop Set

1 Set x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12,10,8,8 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 10,10,8 Reps

Dumbbell Incline Bench Hammer Curl Drop Set Demonstration

Dumbbell Incline Bench Hammer Curl Drop Set

1 Set x 6 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Day 3

Back

Est. 51 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12,10,8,6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12,10,8 Reps

Barbell Bent Over Row Drop Set Demonstration

Barbell Bent Over Row Drop Set

1 Set x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 15,12,10,8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 15,12,10,8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Day 4

Shoulders+Triceps

Est. 57 min

12 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10,8,8,6 Reps

Barbell Shoulder Press Drop Set Demonstration

Barbell Shoulder Press Drop Set

1 Set x 6 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12,10,8,8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12,10,8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12,10,8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

4 Sets x 12,10,8,8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10,10,8 Reps

EZ Bar Triceps Extension Drop Set Demonstration

EZ Bar Triceps Extension Drop Set

1 Set x 6 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

2 Sets x 10 Reps

Cable One Arm Tricep Pushdown Drop Set Demonstration

Cable One Arm Tricep Pushdown Drop Set

1 Set x 10 Reps