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??? ???? 4 Day Plan
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The ??? ???? 4 Day Plan routine by beardblader is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Lower body 1
Est. 0 min
6 exercises
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Day 2
Upper body 1
Est. 0 min
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Inline Bench Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Day 3
Lower body 2
Est. 0 min
6 exercises
Cable Lateral Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 4
Upper body 2
Est. 0 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
