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Seanytoyguns 4 day
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Seanytoyguns 4 day routine by seanytoyguns is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 day split Full body workout The days include Chest / Back Glute / Abs Biceps / Shoulders Legs / Triceps
Routine detail
Day 1
Chest & Back
Est. 125 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 2
Glutes & Abs
Est. 148 min
9 exercises
Dumbbell Bulgarian Squat
4 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Barbell Good Morning
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Reverse Hyper (Flat Bench)
4 Sets x 12 Reps
Day 3
Bicep & Shoulders
Est. 124 min
8 exercises
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Day 4
Legs and Triceps
Est. 120 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
