4 day 2017
Bulking
Intermediate
Machine strength
Plan Details
The 4 day 2017 routine by Ekkoe is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, delts & calves
Est. 64 min
9 exercises
Dumbbell Incline Bench Press
6 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 2
Back, traps & abs
Est. 60 min
9 exercises
Barbell Bent-Over Row
6 Sets x 7 Reps
Machine Assisted Pull-Up
3 Sets x 7 Reps
T Bar Row
3 Sets x 7 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Legs & calves
Est. 56 min
8 exercises
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Front Squat
6 Sets x 7 Reps
Barbell Romanian Deadlift
3 Sets x 7 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 4
Arms & abs
Est. 80 min
11 exercises
Barbell Bench Press (Close Grip)
6 Sets x 7 Reps
Barbell Curl
6 Sets x 7 Reps
Dumbbell Seated Tricep Press
3 Sets x 7 Reps
Machine Assisted Chin-Up
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
