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Building muscle 4 days
General
Intermediate
Barbell
Plan Details
The Building muscle 4 days routine by ankit6 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1
Est. 44 min
7 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 2
Day 2
Est. 42 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Day 3
Day 3
Est. 50 min
8 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rear Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 4
Day 4
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Plank
3 Sets
