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Bulking + Shredding 4 Day Plan.
Bulking
Intermediate
Machine strength
Plan Details
The Bulking + Shredding 4 Day Plan. routine by sbabonau is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 66 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 2
Upper Back & Biceps
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 3
Shoulder, Traps & Forearms
Est. 77 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Legs, Abs and Lower Back
Est. 82 min
13 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
knee raise machine
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Machine Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
