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Bellott 4 Day Juicy Muscles
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Bellott 4 Day Juicy Muscles routine by DerekEBellott is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Do this if you want firm juicy muscles…
Routine detail
Mon
DAY
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Tue
SDAY
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 3 Reps
Machine Fly
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
SDAY
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 3 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 30 Reps
Fri
DAY
Est. 0 min
9 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Crunch
3 Sets x 30 Reps
