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Andrés The Quadruple Workout Routine
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Andrés The Quadruple Workout Routine routine by frankandres is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Any
2. Legs+Shoulder+Side
Est. 204 min
20 exercises
Smith Machine Squat
7 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Rear Shoulder Press
6 Sets x 15 Reps
Machine Leg Extension
6 Sets x 15 Reps
Machine Seated Leg Curl
6 Sets x 15 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Dumbbell Lateral Raise
8 Sets x 20 Reps
Cable Front Raise
4 Sets x 5 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Cable Rear Lateral Raise
5 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Crunch
3 Sets x 40 Reps
Cable Side Bend
3 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Leg Press
6 Sets x 15 Reps
Machine Shoulder Press
6 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Cable Wrist Curl
4 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 5 Reps
Any
Home Training
Est. 36 min
7 exercises
Dumbbell Alternating Tricep Kickback
4 Sets x 5 Reps
Cable Lateral Raise
4 Sets x 5 Reps
Cable Bicep Curl
4 Sets x 5 Reps
Cable Shoulder Press
4 Sets x 5 Reps
Push-Up
4 Sets x 5 Reps
Jackknife Sit-Up
4 Sets x 5 Reps
Plank
4 Sets
Any
4. Chest+Triceps
Est. 139 min
16 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 20 Reps
Machine Bench Press
6 Sets x 20 Reps
Machine Assisted Dip
5 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 13 Reps
Cable Rear Lateral Raise
4 Sets x 5 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Cable Side Bend
3 Sets x 30 Reps
Crunch
3 Sets x 5 Reps
Any
1. Forearms
Est. 156 min
18 exercises
Cable Wrist Curl
5 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 5 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 5 Reps
Dumbbell Seated Calf Raise
4 Sets x 5 Reps
Cable Behind the Back Wrist Curl
5 Sets x 15 Reps
Cable Reverse Curl
5 Sets x 13 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 5 Reps
Weight Plate Hand Squeeze
4 Sets x 30 Reps
Cable Side Bend
3 Sets x 5 Reps
Crunch
3 Sets x 5 Reps
Machine Bench Press
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
8 Sets x 20 Reps
Machine Seated Row
4 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Any
3. Back+Biceps
Est. 186 min
22 exercises
Barbell Deadlift
7 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 15 Reps
Cable Seated Row
8 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Shrug
5 Sets x 15 Reps
Machine Seated Row
5 Sets x 5 Reps
Machine Back Extension
5 Sets x 5 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 5 Reps
Cable One-Arm Bicep Curl
4 Sets x 5 Reps
Cable One-Arm Reverse Curl
4 Sets x 5 Reps
Weight Plate Hand Squeeze
4 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 5 Reps
Cable Side Bend
3 Sets x 5 Reps
Crunch
3 Sets x 40 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable One-Arm Lat Pulldown
6 Sets x 5 Reps
Cable Rope Row to Neck
4 Sets x 5 Reps
Cable One-Arm Row
4 Sets x 5 Reps
Cable One-Arm Concentration Curl
4 Sets x 5 Reps
Back Hyperextension
4 Sets x 5 Reps
Any
Shoulder
Est. 57 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 5 Reps
Smith Machine Rear Shoulder Press
4 Sets x 5 Reps
Machine Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
8 Sets x 20 Reps
Cable Rear Lateral Raise
4 Sets x 20 Reps
Crunch
4 Sets x 5 Reps
