ECJ 4 Day
Bulking
Beginner
Dumbbell
Plan Details
The ECJ 4 Day routine by ecjacobs is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine was designed for bodybuilding beginners who want to gain muscle. This 3 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Tue
Back, Biceps, and Forearm
Est. 60 min
9 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Side Bridge
3 Sets
Wed
Chest and Triceps
Est. 58 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 8 Reps
Fri
Legs
Est. 45 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Barbell Snatch Deadlift
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Sat
Shoulders / Abs
Est. 52 min
8 exercises
21's
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
