Routine 4 gg
Bulking
Intermediate
Machine strength
Plan Details
The Routine 4 gg routine by MarcoFestFestuccia is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
PETTO e TRICIPITI
Est. 64 min
9 exercises
Band Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 2
SPALLE e ADDOMINALI
Est. 70 min
11 exercises
Arm Circles
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 3
GAMBE
Est. 50 min
7 exercises
Knee Across the Body
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 8 Reps
Day 4
DORSO e BICIPITI
Est. 77 min
12 exercises
Cat Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
