mickeleeds
quadruple ballache
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Body
Plan Details
The quadruple ballache routine by mickeleeds is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Day 4
Chest / Back
Est time: 148 min
17 exercises
Machine Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Leverage Decline Chest Press
Chest
Sets
4
Reps
3,3,10,40
Interval
00:00
Rest Time
01:00
Machine Incline Chest Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
1
Reps
25
Interval
00:00
Rest Time
01:00
Cable V Bar Pulldown
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Pull-Up
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Stability Ball Crunch
Abs
Sets
3
Reps
30
Interval
00:00
Rest Time
01:00
Dumbbell Side Bend
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Air Bike
Abs
Sets
3
Reps
50
Interval
00:00
Rest Time
01:00
Leg Raise
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Seated Glute Stretch
Glutes
Sets
3
Reps
1
Interval
00:00
Rest Time
01:00
Alternating Heel Touch
Abs
Sets
3
Reps
50
Interval
00:00
Rest Time
01:00
Bridge
Glutes
Sets
3
Reps
1
Interval
00:00
Rest Time
01:00
Elliptical Training
Cardio
Sets
1
Reps
1
Interval
00:00
Rest Time
00:30
