The Dean & Charlie's Homtastic 4 Day Workout routine by liszdean is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
Warm-Up
Perform this routine before every strength session.
Foam Rolling: Hit tight muscles for ...
Warm-Up
Perform this routine before every strength session.
Foam Rolling: Hit tight muscles for 5 minutes. "I like rolling out some of the hotspots and I like that it's going to get fresh oxygen into the muscle and loosen up whatever is tight," says Saladino.
Movement Prep: Two circuits of 10 glute bridges, 30 seconds cats and dogs, 10 reach backs, 10 toe touches, 10 bear crawls. "After that, his body is activated," he continues. "This is important because he's going to be moving in all sorts of ways through his training. Every single joint needs to warm up."
Day 1
Day 2
Day 3
Day 4
Chest & Tricep
Est time: 93 min
13 exercises
Barbell Incline Bench Press Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Fly Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Barbell Skull Crusher (Reverse Grip) Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Barbell Bench Press (Close Grip) Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dip Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Barbell Bench Press Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Cable Cross-Over Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Cable Tricep Pushdown (Rope) Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Tricep Push-Up Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:45
Cable One-Arm Tricep Pushdown Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated One-Arm Tricep Extension Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Deadlift Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Wrist Curl Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
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