workout 4
Bulking
Advanced
Barbell
Plan Details
The workout 4 routine by jeffharding is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest and bis
Est. 56 min
7 exercises
Dumbbell Fly
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Curl (Close Grip)
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Barbell Decline Pullover
3 Sets x 6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 6 Reps
Day 2
back and shoulders
Est. 56 min
7 exercises
T Bar Row
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Machine Back Extension
3 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Day 3
legs and tris
Est. 57 min
7 exercises
Machine Single-Leg Extension
3 Sets x 6 Reps
Smith Machine Reverse Bench Press (Close Grip)
4 Sets x 6 Reps
Weight Plate Squat
3 Sets x 6 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Smith Machine Squat
4 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 6 Reps
