4 Day - Feb '14
Bulking
Advanced
Machine strength
Plan Details
The 4 Day - Feb '14 routine by Malice87 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Biceps
Est. 65 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
6 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 12 Reps
Tue
Quads & Hamstrings
Est. 50 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
6 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 12 Reps
Hack Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Thu
Shoulders, Triceps & Traps
Est. 68 min
10 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dip
3 Sets x 20 Reps
Barbell Shrug
6 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Fri
Back, Calves & Abs
Est. 86 min
13 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
