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Copy of 4Days Workout - ABCD Training - Muscle Gain Beginner Level
AUTOPLAY
Bulking
Advanced
None
Plan Details
The Copy of 4Days Workout - ABCD Training - Muscle Gain Beginner Level routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Maximum 90min workout for beginners for muscle growth. Workout days Monday, Tuesday, Thursday and Friday Rest days: Wednesdays, Saturday and Sunday ABCD training
Routine detail
Mon
workout day #1 Chest/Forearms/Biceps/Triceps /Shoulder
Est. 96 min
11 exercises
Barbell Incline Bench Press
1 Set
Cable Cross-Over
1 Set
Barbell Bench Press
1 Set
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set
Barbell Preacher Curl
1 Set
Cable Bicep Curl
1 Set
Dumbbell One-Arm Tricep Kickback
1 Set
Barbell Seated Tricep Extension
1 Set
Barbell Military Press
1 Set
Dumbbell Lateral Raise
1 Set
Tue
Workout Day #2 Back and Legs (Quads, Glutes, Calves) and Abs
Est. 73 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
1 Set
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
1 Set
Machine Calf Raise
1 Set
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Wed
Rest Day - Wednesday
Est. 0 min
0 exercises
This day is empty
Thu
Workout Day #3 Chest/Forearms/Biceps/Triceps /Shoulder
Est. 79 min
12 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Workout Day #4 Back and Legs (Quads, Glutes, Calves) and Abs
Est. 76 min
12 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
