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4 day female ABCD
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 4 day female ABCD routine by fer33 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
focused on legs/glutes, 4 days per week try to do moderate cardio on the days you don't lift remember to rest well and hit your daily macros! hope u enjoy
Routine detail
Mon
Workout Day #1
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Tue
Workout Day #2
Est. 65 min
8 exercises
Leverage Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 12 Reps
Fri
Workout Day #3
Est. 68 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 20 Reps
Sat
Workout Day #4
Est. 77 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Rotational Crunch
8 Sets x 12 Reps
Plank
3 Sets
