max ot 4
Bulking
Advanced
Machine strength
Plan Details
The max ot 4 routine by dexmorgan is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
shoulders triceps
Est. 55 min
6 exercises
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 6 Reps
shoulder press warm up
5 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Tue
legs calves
Est. 53 min
4 exercises
Barbel squat warm up
5 Sets x 8 Reps
stiff leg deadlift
3 Sets x 6 Reps
Barbell Squat
6 Sets x 6 Reps
Machine Calf Raise
5 Sets x 8 Reps
Wed
back abs
Est. 46 min
6 exercises
Cable V Bar Pulldown
2 Sets x 6 Reps
Leg Raise
2 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 6 Reps
wide grip pull down warm up
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Thu
chest traps
Est. 46 min
5 exercises
barbel bench warm up
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
2 Sets x 6 Reps
Dumbbell Decline Bench Press
2 Sets x 6 Reps
Barbell Shrug
4 Sets x 6 Reps
Fri
biceps abs
Est. 40 min
5 exercises
barbel curl warm up
5 Sets x 8 Reps
Leg Raise
2 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
