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SWTW - Full Body Weeks 4 - 6
Bulking
Intermediate
Dumbbell
Plan Details
The SWTW - Full Body Weeks 4 - 6 routine by jeffrey.butler is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Six weeks to wide workout found on m&f, second half
Routine detail
Day 1
Day 1
Est. 60 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Chest Fly
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 2
Day 2
Est. 56 min
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Day 3
Est. 61 min
9 exercises
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Military Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
4 Sets x 15 Reps
Day 4
Day 4
Est. 55 min
8 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
