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Bulk Workout Plan 4 Days
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Bulk Workout Plan 4 Days routine by a.zeouayamran is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A plan to bulk your muscles in four days to build your muscles. You should also follow a diet plan of 5 meals.
Routine detail
Mon
Workout Day #2
Est. 75 min
10 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Tue
Workout Day #3
Est. 55 min
8 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Wed
Workout Day #4
Est. 69 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Any
Workout Day #1
Est. 83 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
