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Muscle & Strength - 4 Day Maximum Mass Workout
Bulking
Advanced
Barbell
Plan Details
The Muscle & Strength - 4 Day Maximum Mass Workout routine by Ashik S is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact 5 minute burn sets. Notes: * Either complete 4 days in row, or do it over 5 days with a rest day in the middle (Day 5 rest, abs & cardio is optional) * This program should be maintained for 8 weeks or so. * Where certain exercises require just 1 set with 0 reps, do as many reps as you can in 5 minutes or until burn.
Routine detail
Mon
Back & Biceps
Est. 46 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
1 Set
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Deadlift
2 Sets x 5 Reps
Tue
Chest & Triceps
Est. 45 min
8 exercises
Cable Cross-Over
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Dip
3 Sets
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Wed
Quads, Hamstrings & Calves
Est. 45 min
8 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
1 Set
Machine Seated Leg Curl
1 Set
Dumbbell Seated Calf Raise
1 Set
Barbell Squat
3 Sets x 8 Reps
Thu
Shoulders, Traps & Forearms
Est. 39 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
1 Set
Barbell Shrug
1 Set
Barbell Press on Stability Ball
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Fri
Rest, Abs & Cardio
Est. 51 min
4 exercises
Decline Bench Rotational Sit-Up
1 Set x 50 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 50 Reps
Treadmill Running
1 Set
