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Fast Bulking 4 Days Plan
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Fast Bulking 4 Days Plan routine by samesame.agro is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Fast Bulking
Routine detail
Mon
Back Shoulders Triceps and Abs
Est. 83 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Raise
4 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Tue
Chest Shoulders Biceps and Abs
Est. 83 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Wed
Legs
Est. 67 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Thu
Abs and Others
Est. 83 min
10 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
