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4 Day Split "Slow Mo and SS"
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Split "Slow Mo and SS" routine by wdbass81 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
"Low and Slow"
Routine detail
Any
Back/Shoulders
Est. 85 min
11 exercises
Barbell Rack Pull
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
1 Arm Row
3 Sets x 15 Reps
Lat Pulldown VBar Handle
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Seated "Steep Incline" Side Lateral Drop Sets
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Any
Planet Fit Back
Est. 98 min
11 exercises
Smith Machine Stiff-Leg Deadlift
4 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 15 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Lat Pulldown VBar Handle
3 Sets x 20 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
Seated "Steep Incline" Side Lateral Drop Sets
4 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Behind-the-back Shrugs
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 25 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Any
Legs
Est. 57 min
7 exercises
SSB Box Squat
5 Sets x 5 Reps
Leg Extensions "10 Second Positive + 10 Second Negative"
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Leg Press "Feet Shoulder Width - 5 Count Negative / Hold / Positive"
3 Sets x 15 Reps
Seated Calf Raise w/ 3 Drops
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 15 Reps
Any
Core
Est. 33 min
4 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Any
Arms
Est. 79 min
11 exercises
Barbell Preacher Curl
4 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 15 Reps
EZ Bar French press
4 Sets x 12 Reps
Straight Bar Cable Curl
4 Sets x 15 Reps
Straight Bar Cable Extension
4 Sets x 15 Reps
EZ Bar French press
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Any
Chest/Abs
Est. 69 min
10 exercises
Board Press
5 Sets x 5 Reps
Machine Chest Fly “SLOW”
4 Sets x 20 Reps
Decline DB Press “Slow Negative + 5 Count Hold At Bottom”
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Dips + Negatives
3 Sets x 8 Reps
Incline Coffin Press
3 Sets x 20 Reps
Incline Partial Fly (Bottom)
3 Sets x 20 Reps
DB Push-ups
3 Sets x 20 Reps
Mid cable fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
