4 day, 1 hour workout
Bulking
Beginner
Machine strength
Plan Details
The 4 day, 1 hour workout routine by Chrismann is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
I'm pressed for time- between work, a wife, and a baby, I don't have a lot of time that I can work out. This is a quick routine I developed to get in and out of the gym quickly. I use a 4 day combination work out to target the major muscle groups. Chest/back, bi's/tri's, legs, and shoulders/traps. Although I do not include it, I add in the cardio of my choice, normally treadmill running or bike before I begin my lifting routine. I also perform ab exercises in between sets, especially if I am working in with others.
Routine detail
Day 1
Chest/Back
Est. 28 min
4 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 2
Bi's/Tri's
Est. 28 min
4 exercises
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Day 3
Legs
Est. 27 min
4 exercises
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 4
Shoulder/Traps
Est. 28 min
4 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Single dumbbell raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
