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Body by Bialk - Busy Man Bodybuilding
Bulking
Intermediate
Machine strength
Plan Details
The Body by Bialk - Busy Man Bodybuilding routine by raybrrrd11 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is intended to build and tone muscle w/ a focus on low impact leg exercises (due to injury recovery) and cardio. For those people that can commit roughly 90 minutes per workout, 3-4 times per week. Add focused diet for a full body transformation.
Routine detail
Day 1
Chest, Triceps, Shoulders, Abs, Cardio
Est. 118 min
16 exercises
Stationary Bike
1 Set
Decline Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Plank
3 Sets
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 2
Biceps, Back, Abs, Cardio
Est. 123 min
16 exercises
Stationary Bike
1 Set
Decline Bench Weighted Twist
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Side Bridge
3 Sets
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Day 3
Chest, Triceps, Shoulders, Abs, Cardio
Est. 124 min
17 exercises
Stationary Bike
1 Set
Elliptical Training
1 Set
Decline Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Arm Circles
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Plank
3 Sets
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 4
Biceps, Back, Abs, Cardio/Weekend
Est. 107 min
11 exercises
Stationary Bike
1 Set
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
