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4 jours dropset
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 4 jours dropset routine by bipbop is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Biceps-dos
Est. 0 min
8 exercises
Barbell Curl
2 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 6,8,8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 6,8,8 Reps
Cable Preacher Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Cable One-Arm Seated Row
3 Sets x 6,8,8 Reps
Barbell Deadlift
3 Sets x 6,8,8 Reps
Barbell Shrug
4 Sets x 8 Reps
Day 2
Jambes avant - épaules arrière
Est. 0 min
8 exercises
Barbell Deep Squat
2 Sets x 20 Reps
Barbell Squat
3 Sets x 6,8,8 Reps
Barbell 1/2 Squat
3 Sets x 6,8,8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 20 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6,8,8 Reps
Cable Upright Row
3 Sets x 6,8,8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Day 3
Pectoraux - triceps
Est. 0 min
8 exercises
Machine Fly
2 Sets x 20 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 6,8,8 Reps
Pec decline press
3 Sets x 6,8,8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dip
2 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6,8,8 Reps
EZ Bar French Press
3 Sets x 6,8,8 Reps
Cable High Pulley Tricep Extension
4 Sets x 8 Reps
Day 4
Jambes arrière - épaules avant
Est. 0 min
8 exercises
Machine Single-Leg Press
2 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 6,8,8 Reps
Cable Leg Kickback
3 Sets x 6,8,8 Reps
Cable Pull Through
4 Sets x 8 Reps
Dumbbell Cuban Press
2 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 6,8,8 Reps
Cable External Rotation
3 Sets x 6,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
