Super 4 + option day - JEFIT

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Super 4 + option day - JEFIT

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Super 4 + option day

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The Super 4 + option day routine by abdo_26 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

4-day full-body transformation designed to build muscle mass while fixing your posture. Gain healthy weight and eliminate desk slouch Uses heavy compound lifts to pack on size, combined with specific "pulling" movements to pull your shoulders back and open up your chest.

Routine detail

Mon

Chest and Triceps

Est. 83 min

11 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12,8,8,8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Sun

options at Home

Est. 127 min

12 exercises

Dead Bug Demonstration

Dead Bug

1 Set x 15 Reps

Pelvic Tilt to Glute Bridge Demonstration

Pelvic Tilt to Glute Bridge

4 Sets x 4,10,10,10 Reps

Hip Flexor Stretch Demonstration

Hip Flexor Stretch

4 Sets x 10 Reps

Cat Cow Stretch Demonstration

Cat Cow Stretch

3 Sets x 12 Reps

Straight Leg Walk Demonstration

Straight Leg Walk

4 Sets x 10 Reps

Bear Crawl Demonstration

Bear Crawl

3 Sets x 10 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Carioca Demonstration

Carioca

3 Sets x 10 Reps

High Knee Skip Demonstration

High Knee Skip

3 Sets x 10 Reps

Lateral High Knee Skip Demonstration

Lateral High Knee Skip

3 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 10 Reps

Hip Stretch Demonstration

Hip Stretch

3 Sets x 10 Reps

Wed

Biceps and Shoulders

Est. 87 min

12 exercises

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 10 Reps

Thu

Legs and Abs

Est. 73 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Plank Demonstration

Plank

2 Sets

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 10 Reps

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

3 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 10 Reps

Sat

Back and Abs

Est. 83 min

12 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Incline Bench Row Demonstration

Barbell Incline Bench Row

3 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

2 Sets x 20 Reps

Air Bike Demonstration

Air Bike

2 Sets x 20 Reps