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Max Muscle Four week Plan / training *
Bulking
Intermediate
Machine strength
Plan Details
The Max Muscle Four week Plan / training * routine by bigcahoonas76 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2nd phase training Dumbbell and smith machine 4 weeks to hypertrophy training to build muscle 3 sets of 15-20 slow reps 30 sec rest
Routine detail
Mon
Full Body
Est. 229 min
27 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Fly (Stability Ball)
3 Sets x 10 Reps
Cable One-Arm Fly (Stability Ball)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Wed
Full Body
Est. 240 min
33 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Star Jump
4 Sets x 8 Reps
Arm Circles
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 10 Reps
Hamstring Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Ankle Circles
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Machine Seated Leg Curl
10 Sets x 15 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Fri
Full Body
Est. 215 min
25 exercises
Walking
1 Set
Dynamic Chest Stretch
3 Sets x 10 Reps
Overhead Stretch
3 Sets x 10 Reps
Arm Circles
3 Sets x 10 Reps
Star Jump
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Incline Fly (Stability Ball)
3 Sets x 10 Reps
Cable One-Arm Incline Fly (Stability Ball)
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Hamstring Stretch
3 Sets x 10 Reps
Hamstring Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Indoor Cycling
1 Set
Step Machine
1 Set
Any
Chest cables any day
Est. 138 min
17 exercises
Cable One-Arm Fly (Stability Ball)
4 Sets x 10 Reps
Cable One-Arm Incline Press
4 Sets x 10 Reps
Cable One-Arm Incline Fly (Stability Ball)
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable One-Arm Preacher Curl (Reverse)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable One-Arm Preacher Curl (Reverse)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
10 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
10 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
10 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
10 Sets x 10 Reps
Incline Push-Up Depth Jump
3 Sets x 10 Reps
