4 days killing muscles - JEFIT

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4 days killing muscles - JEFIT

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4 days killing muscles

Bulking

Intermediate

Machine strength

Plan Details

The 4 days killing muscles routine by OsamaMohamedBadran is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Chest and biceps abs cardio t.m 15 mnt hiit Back tri cardio t.m incline 25 mnt Tabata 40+ elliptical program 3 time 20 Shoulder and biceps abs cardio t.m 15 mnts hiit Leg and triceps cardio bike hiit Tabata 40 mnts + t.m 25 mns incline Rest

Routine detail

Any

3 tabata 4 rounds rest 2 mnt * 3

Est. 0 min

0 exercises

This day is empty

Any

6 rest

Est. 0 min

0 exercises

This day is empty

Any

1 chest and biceps. abs

Est. 136 min

10 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 15 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

1 Set

Barbell Curl Demonstration

Barbell Curl

5 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 20 Reps

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

4 Sets x 50 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

4 Sets x 50 Reps

Running Demonstration

Running

1 Set

Any

5 leg and triceps cardio

Est. 137 min

12 exercises

Prisoner Squat Demonstration

Prisoner Squat

2 Sets x 25 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 15 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Kneeling Hip Extension Demonstration

Kneeling Hip Extension

4 Sets x 25 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 40 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 40 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 30 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 25 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Any

4 shoulder and biceps abs

Est. 104 min

11 exercises

Barbell Curl Demonstration

Barbell Curl

1 Set

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

1 Set

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

1 Set

Running Demonstration

Running

1 Set

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

1 Set

Air Bike Demonstration

Air Bike

5 Sets x 30 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

1 Set

Plank Demonstration

Plank

3 Sets

Any

2 back and triceps

Est. 100 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 15 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 15 Reps

Walking Demonstration

Walking

1 Set