Rock the body 4 days
Shared By : monprince
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 6 / 600

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Description

good workout for the bulk and dit 4 days for all body workout
good for the beginners or intermediare. m

Monday Chest-Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 20.15.15.15 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 8 3 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 60 sec 12 2 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 15 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 12 2 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 20.15.10.10 4 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 8 3 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 60 sec 10 3 Progress Chart

Back

Iso Lateral Wide Pulldown Iso Lateral Wide Pulldown 60 sec 12 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 15 2 Progress Chart
Tuesday Legs-Traps
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 15.12.10.10 4 Progress Chart

Upper Legs

Kneeling Leg Curl Kneeling Leg Curl 80 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 80 sec 15.15.12.12 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 80 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 15 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 15 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart
Wednesday Bicep-Tricep
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 80 sec 15.12 2 Progress Chart

Biceps

Barbell Close Grip Standing Curl Barbell Close Grip Standing Curl 80 sec 10 2 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 80 sec 10 2 Progress Chart

Biceps

Dumbbell Preacher Curl Dumbbell Preacher Curl 60 sec 12 3 Progress Chart

Biceps

Cable Lying Close Grip Biceps Curl Cable Lying Close Grip Biceps Curl 60 sec 10 3 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 90 sec 15.15.10.10 4 Progress Chart

Triceps

Dip Machine Dip Machine 80 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 75 sec 12 3 Progress Chart

Triceps

Dumbbell Alternate Lying Extension Dumbbell Alternate Lying Extension 70 sec 10 3 Progress Chart
Thursday Workout 4
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 80 sec 20.15.15.12 4 Progress Chart

Shoulders

Dumbbell Alternate Seated Press Dumbbell Alternate Seated Press 70 sec 8 3 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 70 sec 10 3 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 60 sec 12 2 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 12 2 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 15 3 Progress Chart