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A WORKOUT ROUTINE: 4 DAYS
Bulking
Intermediate
Machine strength
Plan Details
The A WORKOUT ROUTINE: 4 DAYS routine by A.Roca is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
THE BEST WORKOUT ROUTINE BOOK BY A WORKOUT ROUTINE THE MUSCLE BUILDING ROUTINE
Routine detail
Day 1
UPPER A
Est. 139 min
12 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Stationary Bike
1 Set
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 20 Reps
Day 2
LOWER A
Est. 137 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Stationary Bike
1 Set
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 50 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Shoulder Stretch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 20 Reps
Day 3
UPPER B
Est. 161 min
14 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 6 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 20 Reps
Stationary Bike
1 Set
Weighted Pull-Up
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Shoulder Stretch
3 Sets x 10 Reps
Day 4
LOWER B
Est. 131 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 15 Reps
Stationary Bike
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 50 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Shoulder Stretch
3 Sets x 10 Reps
