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4 day at week A-B plan gym or home eq
Bulking
Intermediate
Barbell
Plan Details
The 4 day at week A-B plan gym or home eq routine by Isinox is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hi I want to share with you my own plan. This plan is for ppl who have some equipment in home but also can be used in gym. It perfect if you like get free weekend and 1 day break in midle plan. A is for Chest Shoulder Triceps and ABS .B is for Legs Biceps Back.
Routine detail
Mon
Workout Day #1
Est. 50 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Tue
Workout Day #2
Est. 49 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
Workout Day #3
Est. 0 min
0 exercises
This day is empty
Thu
Workout Day #4
Est. 48 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Plank
3 Sets
Fri
Workout Day #5
Est. 45 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
