
Bulking
Intermediate
Machine strength
Plan Details
The Front and Back routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1.) Day Leg extension Leg press Single leg bench lunges Squatt Dumpbell shoulder press (bench) Dumpbell side lateral raise (bench) Arnold press Chest press Dumpbell Chest Press Biceps curl (7 mid+ 7 full) Hammer curl 2.) Day Seated Low row Upper back row Adductor Abductor Stiff-leg deadlift Seated leg curl (leg flexion machine) French triceps Overhead triceps extension Close grip prese insoportable
Routine detail
Any
4°) Back Side - Fours Day
Est. 114 min
12 exercises
Any
1°) Front Side - First Day
Est. 97 min
11 exercises
Any
3°) Front Side - Thirds Day
Est. 85 min
10 exercises
Any
2°) Back Side - Second Day
Est. 112 min
12 exercises
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