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Copy of 4 day, 1 hour workout
Bulking
Beginner
None
Plan Details
The Copy of 4 day, 1 hour workout routine is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
I'm pressed for time- between work, a wife, and a baby, I don't have a lot of time that I can work out. This is a quick routine I developed to get in and out of the gym quickly. I use a 4 day combination work out to target the major muscle groups. Chest/back, bi's/tri's, legs, and shoulders/traps. Although I do not include it, I add in the cardio of my choice, normally treadmill running or bike before I begin my lifting routine. I also perform ab exercises in between sets, especially if I am working in with others.
Routine detail
Day 1
Chest/Tri
Est. 51 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 2
Legs Quads
Est. 43 min
5 exercises
Barbell Squat (Wide Stance)
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 20 Reps
Day 3
Chest/Biceps
Est. 53 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Push-Up (Wide Hand)
5 Sets x 20 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 21 Reps
Day 4
Back/Hamstrings
Est. 47 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Seated Glute Stretch
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 20 Reps
