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My Goku's super sayan routine plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The My Goku's super sayan routine plan routine by AhmedSamir9977 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Tue
Chest and Shoulders
Est. 58 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Thu
Back
Est. 44 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Sat
Arms
Est. 78 min
9 exercises
Barbell Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Sun
leg
Est. 64 min
7 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
