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Total body 4 day's split
Bulking
Advanced
Dumbbell
Plan Details
The Total body 4 day's split routine by Rens is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 days program for the whole body. One rest day through the week and on Saturday and Sunday. or according to your own classification. Max repetitions 10 reps per exercises. ABS these are 60 seconds per exercise, 3 different exercises you do 2 times.
Routine detail
Day 1
Shoulders, chest, and ABS
Est. 66 min
12 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Isometric Chest Press
2 Sets
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Decline Bench Press
2 Sets x 10 Reps
Crunch
2 Sets
Alternating Heel Touch
2 Sets
Sit-Up
2 Sets
Day 2
Thighs and calves
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Front Squat
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 3
Biceps, triceps en ABS
Est. 69 min
12 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Sit-Up
2 Sets
Alternating Heel Touch
2 Sets
Hanging Knee Raise
2 Sets
Day 10
Back,Chest en ABS
Est. 50 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets
Stability Ball Crunch
2 Sets
V-Up
2 Sets
