
Bulking
Advanced
Machine strength
Plan Details
The Summer 2018 (4-day split) routine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Day 1-Back & Biceps
Est. 95 min
10 exercises
Pike with Knee Tuck (Medicine Ball)
3 Sets x 18 Reps
Exercise Ball to Chest
3 Sets x 18 Reps
Day 2
Day 2-Chest & Triceps
Est. 91 min
9 exercises
Wheel Roll outs with 8" Block
5 Sets x 12 Reps
Day 3
Day 3-Quads, Hamstrings & Calves
Est. 85 min
9 exercises
Kettlebell 1-Arm Romanian Deadlift
5 Sets x 12 Reps
Machine Seated Calf Press
5 Sets x 12 Reps
Standing Band Ab Rotations
4 Sets x 15 Reps
Day 4
Day 4-Shoulders, Traps & Forearms
Est. 85 min
9 exercises
Dumbbell Shoulder Hammer Press
5 Sets x 12 Reps
Barbell Static Hold
4 Sets x 8 Reps
Smash Ball Rotational Wall Toss
3 Sets x 8 Reps
Try one of these professionally designed workout plans