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4 days bulkink
Bulking
Intermediate
Dumbbell
Plan Details
The 4 days bulkink routine by HanaBacaj is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 67 min
9 exercises
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Long Jump
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 2
Back and biceps
Est. 71 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 4
Chest and triceps
Est. 65 min
8 exercises
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 5
Shoulders and traps
Est. 48 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
