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4 Day Matt Johnson Muscle Mass WO
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Matt Johnson Muscle Mass WO routine by jjoh243 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Abs
Est. 129 min
17 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Decline Crunch
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
4 Sets x 10 Reps
Dragon Flag
4 Sets x 10 Reps
Plank
4 Sets
Toe Touches
4 Sets x 10 Reps
Tue
Biceps and Triceps
Est. 142 min
16 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Lunge Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Wed
Legs
Est. 73 min
8 exercises
Barbell Clean Deadlift
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Thu
Shoulders and Back
Est. 104 min
12 exercises
Barbell Military Press (Seated)
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell See Saw Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Weight Plate High Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
