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4 Dni Split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 Dni Split routine by Pawel_Kulik is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Barki
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Thu
Nogi
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Sat
Klata, Biceps
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Sun
Plecy, Triceps
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
