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PiNgWiZaRd's 4 Day Plan*
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The PiNgWiZaRd's 4 Day Plan* routine by PiNgWiZaRd is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A routine designed for beginners looking to start a bulking process. Broken up in to two upper body, one lower legs, one chest.
Routine detail
Day 1
Upper 1
Est. 78 min
10 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 7 Reps
Machine Seated Row
3 Sets x 7 Reps
Cable One-Arm Row
3 Sets x 7 Reps
Smith Machine Incline Bench Press
3 Sets x 7 Reps
Machine Fly
3 Sets x 7 Reps
Cable One-Arm Lateral Raise
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 7 Reps
Day 2
Lower
Est. 44 min
4 exercises
Hack Squat
4 Sets x 7 Reps
Calf Press On Leg Press
4 Sets x 7 Reps
Machine Leg Extension
4 Sets x 7 Reps
Machine Leg Curl (Prone)
4 Sets x 7 Reps
Day 3
Upper 2
Est. 46 min
6 exercises
Cable Pulldown (Underhand)
3 Sets x 7 Reps
Cable Seated Row
3 Sets x 7 Reps
Machine Shoulder Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Cable Rope Hammer Curl
3 Sets x 7 Reps
Cable Dual Overhead Curl
3 Sets x 7 Reps
Day 4
Chest
Est. 55 min
7 exercises
Barbell Incline Bench Press
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dip
3 Sets x 7 Reps
Dumbbell Fly
3 Sets x 7 Reps
Dumbbell Pullover
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 7 Reps
