oxin's 4 Days Plan
Bulking
Intermediate
Machine strength
Plan Details
The oxin's 4 Days Plan routine by oxin is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Train 4 days on your body, every day is a total different muscle group. with plenty of rest days to grow. (use 100% Whey and BCAA's)
Routine detail
Mon
Rug & Biceps.
Est. 54 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Tue
Borst & Triceps.
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Thu
Quads & Hamstring & Kuiten.
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
Schouders & Trapezium & Voorarmen.
Est. 52 min
8 exercises
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
