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4 Day Split For Mass 13/11/16
Bulking
Advanced
Machine strength
Plan Details
The 4 Day Split For Mass 13/11/16 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. 29 min
6 exercises
Barbell Squat
4 Sets x 10,10,8,8 Reps
Barbell Lunge
4 Sets x 10,10,8,6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12,10,8 Reps
Dumbbell Stiff-Legged Deadlift Drop Set
1 Set x 8 Reps
Machine Seated Leg Curl
4 Sets x 15,12,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Day 2
Chest+Biceps
Est. 55 min
8 exercises
Barbell Bench Press
5 Sets x 10,10,8,6,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,8 Reps
EZ-Bar Curl 21(7Low-7High-7Full)
3 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Day 3
Back
Est. 52 min
8 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Weighted Pull-Up
4 Sets x 12,10,8,6 Reps
T Bar Row
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Row
3 Sets x 15,12,10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 4
Shoulders+Triceps
Est. 50 min
9 exercises
Barbell Shoulder Press
4 Sets x 10,8,8,6 Reps
Barbell Shoulder Press Drop Set
1 Set x 6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,8 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Smith Machine Reverse Bench Press (Close Grip)
4 Sets x 12,10,8,8 Reps
EZ Bar Tricep Extension
3 Sets x 10,10,8 Reps
Cable Rope Triceps Pushdown 21's
4 Sets x 21 Reps
