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4er Bodybuilding - A / B
General
Advanced
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Plan Details
The 4er Bodybuilding - A / B routine by emu8989 is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Back - A
Est. 56 min
8 exercises
Pulldown V-Grip Drop
4 Sets x 10 Reps
Barbell Pendlay Row
3 Sets x 8 Reps
PITT Pull-Ups
2 Sets x 20 Reps
Machine High Rows MD
4 Sets x 10 Reps
Lat Pullover FST7
7 Sets x 10 Reps
3 Sets
Rope Facepull
3 Sets x 15 Reps
Hyperextensions
4 Sets x 15 Reps
Day 1
Back - B
Est. 59 min
9 exercises
Lat Pulldown Drop
4 Sets x 8 Reps
Barbell Rows MD
4 Sets x 10 Reps
PITT Pull-Ups
2 Sets x 20 Reps
Machine One Arm Low Rows
2 Sets x 10 Reps
One Arm Lat Pulldown
2 Sets x 10 Reps
Cable Row FST7
7 Sets x 10 Reps
3 Sets
Rope Facepull
3 Sets x 15 Reps
Hyperextensions
4 Sets x 15 Reps
Day 2
Chest Biceps - A
Est. 57 min
9 exercises
MP Bench Press Drop
4 Sets x 8 Reps
MP Incline Bench Press light MD
4 Sets x 10 Reps
Incline Chest Press MD
3 Sets x 10 Reps
Chest Dips
3 Sets x 10 Reps
Incline Cable Crossover
3 Sets x 10 Reps
3 Sets
Barbell Curls MD
4 Sets x 8 Reps
Biceps Machine MD
4 Sets x 10 Reps
SS Hammer Curls + Double Biceps
4 Sets x 10 Reps
Day 2
Chest Biceps - B
Est. 62 min
8 exercises
MP Incline Bench Press MD
4 Sets x 8 Reps
Chest Press MD
4 Sets x 10 Reps
Dumbell Incline Bench Press
3 Sets x 10 Reps
Butterfly FST7
7 Sets x 10 Reps
3 Sets
Dumbell Curls
4 Sets x 10 Reps
Scott Curls MD
4 Sets x 10 Reps
Curls Behind Head FST7
7 Sets x 10 Reps
Day 3
Legs - A
Est. 45 min
6 exercises
MP Squats Drop
3 Sets x 8 Reps
Sumo Deadlift
3 Sets x 8 Reps
Ball Squats MD
4 Sets x 10 Reps
Leg Extension FST7
7 Sets x 10 Reps
Lying Leg Curls
4 Sets x 10 Reps
MP Front Squats
3 Sets x 12 Reps
Day 3
Legs - B
Est. 42 min
5 exercises
Barbell Squats
4 Sets x 8 Reps
V-Squat MD
4 Sets x 10 Reps
Leg Press
4 Sets x 10 Reps
Leg Curls MD
4 Sets x 10 Reps
Leg Extension FST7
7 Sets x 10 Reps
Day 4
Shoulders Triceps - A
Est. 70 min
10 exercises
Military Press MD
4 Sets x 8 Reps
Lateral Raise - Heavy 2 Light
4 Sets x 12 Reps
Front Press MD
3 Sets x 10 Reps
SS Cable Lateral Raise + Front Raise
3 Sets x 10 Reps
Butterfly Reverse Flys MD
4 Sets x 10 Reps
Machine Shrugs PITT
2 Sets x 20 Reps
3 Sets
Triceps Pushdown MD
4 Sets x 10 Reps
French Press Cable MD
4 Sets x 10 Reps
Narrow Bench Press FST7
7 Sets x 10 Reps
Day 4
Shoulders Triceps - B
Est. 71 min
10 exercises
Machine Shoulder Press MD
4 Sets x 10 Reps
Lateral Raise - Heavy 2 Light
4 Sets x 12 Reps
Smith Machine Neck Press MD
3 Sets x 10 Reps
Upright Rows FST7
7 Sets x 10 Reps
Butterfly Reverse Flys MD
4 Sets x 10 Reps
Machine Shrugs PITT
2 Sets x 20 Reps
3 Sets
French Press SS Narrow Bench Press
4 Sets x 8 Reps
Rope Pushdown MD
4 Sets x 10 Reps
SS One Arm Overhead / Pushdown
4 Sets x 10 Reps
