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Intermediate 4-day strength
Bulking
Intermediate
Machine strength
Plan Details
The Intermediate 4-day strength routine by neil.marnewick is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Bicep
Est. 73 min
7 exercises
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Tue
Legs
Est. 78 min
8 exercises
Bodyweight Lunge
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 30 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Thu
Back/Tricep
Est. 72 min
8 exercises
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Bench Dip
2 Sets x 15 Reps
Fri
Shoulders/Abs
Est. 80 min
10 exercises
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Alternating Floor Leg Raise
3 Sets x 18 Reps
Oblique Crunch
2 Sets x 15 Reps
Crunch
2 Sets x 75 Reps
