Loading...
4Days Workout - ABCD Training - Muscle Gain Beginner Level
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The 4Days Workout - ABCD Training - Muscle Gain Beginner Level routine by user1986 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Maximum 90min workout for beginners for muscle growth. Workout days Monday, Tuesday, Thursday and Friday Rest days: Wednesdays, Saturday and Sunday ABCD training
Routine detail
Mon
workout day #1 Chest/Forearms/Biceps/Triceps /Shoulder
Est. 106 min
12 exercises
Barbell Incline Bench Press
1 Set
Cable Cross-Over
1 Set
Barbell Bench Press
1 Set
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set
Dumbbell Wrist Curl (Palms Down)
1 Set
Barbell Preacher Curl
1 Set
Cable Bicep Curl
1 Set
Dumbbell One-Arm Tricep Kickback
1 Set
Barbell Seated Tricep Extension
1 Set
Barbell Military Press
1 Set
Dumbbell Lateral Raise
1 Set
Tue
Workout Day #2 Back and Legs (Quads, Glutes, Calves) and Abs
Est. 73 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
1 Set
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
1 Set
Machine Calf Raise
1 Set
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Wed
Rest Day - Wednesday
Est. 0 min
0 exercises
This day is empty
Thu
Workout Day #3 Chest/Forearms/Biceps/Triceps /Shoulder
Est. 79 min
12 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Workout Day #4 Back and Legs (Quads, Glutes, Calves) and Abs
Est. 76 min
12 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
