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Beast 4 Day Plan
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The Beast 4 Day Plan routine by mohammed.elshewy is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Tue
Workout 3 (Shoulders & Arms)
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15,12,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,8 Reps
Dumbbell Upright Row
4 Sets x 15,12,8,8 Reps
Ez bar underhand press
3 Sets x 15,12,8 Reps
Dumbbell Alternating Front Raise
3 Sets x 15,12,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15,12,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,8,8 Reps
Dumbbell scap trap
3 Sets x 15,12,8 Reps
Sagi six-way
2 Sets x 12,8 Reps
Reverse Crunch
2 Sets x 15 Reps
Sat
Workout 1 (Chest & Tri)
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Fly
3 Sets x 15,12,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,8 Reps
Close grip press
3 Sets x 15,12,8 Reps
Partial chest fly
3 Sets x 15,12,8 Reps
Bench Push-Up
3 Sets x 15,12,8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 15,12,8,8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,12,8,8 Reps
Tricep Push-Up
3 Sets x 15,12,8 Reps
Bench Dip
1 Set
Seated Leg Tuck
1 Set
Sun
Workout 2 (Back & Bi)
Est. 0 min
11 exercises
Dumbbell Deadlift
4 Sets x 15,12,8,8 Reps
Dumbbell Pullover
4 Sets x 15,12,8,8 Reps
Pull-Up
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15,12,8 Reps
Chin-Up (Close Grip)
3 Sets
Dumbbell Seated Bicep Curl
4 Sets x 15,12,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,12,8 Reps
EZ Bar Curl
4 Sets x 15,12,8,8 Reps
Cobra
2 Sets
Any
Full Body 2
Est. 0 min
8 exercises
Machine Bench Press
5 Sets x 5 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
5 Sets
Any
Full Body 1
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Plank
5 Sets
Any
Full Body 3
Est. 0 min
7 exercises
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Plank
5 Sets
