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Ph2 - W4
Bulking
Beginner
Machine strength
Plan Details
The Ph2 - W4 routine is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Triceps/Abs
Est. 52 min
10 exercises
Machine Bench Press
4 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 3 Reps
Dumbbell Fly
3 Sets x 3 Reps
Dumbbell Incline Fly
3 Sets x 3 Reps
Cable Shoulder Extension
4 Sets x 3 Reps
Dumbbell Tricep Extension
3 Sets x 3 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 3 Reps
Barbell Tricep Extension (Supine)
3 Sets x 3 Reps
Hack Calf Raise
4 Sets x 9 Reps
Hack Calf Raise
4 Sets x 9 Reps
Tue
Back/Biceps/Abs
Est. 52 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 3 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 3 Reps
Cable Seated Row
3 Sets x 3 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 3 Reps
Barbell Curl
4 Sets x 3 Reps
Barbell Preacher Curl
3 Sets x 3 Reps
Cable One-Arm Bicep Curl
3 Sets x 3 Reps
Machine Ab Crunch
4 Sets x 9 Reps
Decline Crunch
3 Sets x 9 Reps
Dumbbell Side Bend
3 Sets x 9 Reps
Wed
Shoulders/Traps/Calves
Est. 43 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 3 Reps
Barbell Upright Row
3 Sets x 3 Reps
Cable One-Arm Lateral Raise
3 Sets x 3 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 3 Reps
Machine Shoulder Press
3 Sets x 3 Reps
Barbell Shrug
4 Sets x 3 Reps
Hack Calf Raise
4 Sets x 9 Reps
Hack Calf Raise
4 Sets x 9 Reps
Thu
Legs/Abs
Est. 43 min
8 exercises
Barbell Squat
4 Sets x 3 Reps
Barbell Squat
3 Sets x 3 Reps
Machine Leg Extension
3 Sets x 3 Reps
Machine Seated Leg Curl
3 Sets x 3 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 3 Reps
Machine Ab Crunch
4 Sets x 9 Reps
Decline Crunch
3 Sets x 9 Reps
Dumbbell Side Bend
3 Sets x 9 Reps
Sat
Traps/Forearms/Abs
Est. 49 min
10 exercises
Barbell Shrug
4 Sets x 3 Reps
Barbell Behind the Back Shrug
3 Sets x 3 Reps
Cable Shrug
3 Sets x 3 Reps
Dumbbell Shoulder Shrug
3 Sets x 3 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 3 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 3 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 3 Reps
Decline Crunch
3 Sets x 9 Reps
Machine Ab Crunch
3 Sets x 9 Reps
Dumbbell Side Bend
3 Sets x 9 Reps
