Antagonist 4 Day Split
Bulking
Intermediate
Dumbbell
Plan Details
The Antagonist 4 Day Split routine by gargemel_622 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Antagonist Muscle Groups
Routine detail
Mon
chest & back
Est. 70 min
7 exercises
Barbell Incline Bench Press
5 Sets x 15,12,10,10,10 Reps
Barbell Bent-Over Row
5 Sets x 15,12,10,10,10 Reps
Dumbbell Incline Fly
3 Sets x 15,12,10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15,12,10 Reps
Cable Cross-Over
5 Sets x 15 Reps
Cable Reverse Fly
5 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Tue
shoulders & back
Est. 79 min
9 exercises
Barbell Military Press
5 Sets x 15,10,10,10,10 Reps
Chin-Up with Knee Raise
3 Sets x 15,10,10 Reps
Partial Lateral Raise
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 15,10,10 Reps
Barbell Pullover
3 Sets x 15,10,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 15,10,10 Reps
Dumbbell Upright Row
3 Sets x 15,10,10 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 12 Reps
Air Bike
3 Sets x 60 Reps
Tue
biceps & triceps
Est. 66 min
7 exercises
Dumbbell Incline Alternating Hammer Curl
5 Sets x 15,8,8,8,8 Reps
Dumbbell Incline Tricep Extension
5 Sets x 15,8,8,8,8 Reps
Barbell Spider Curl
3 Sets x 15,12,10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 15,12,10 Reps
Dumbbell Concentration Curl
3 Sets x 15,12,10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15,12,10 Reps
Parallel Bar Leg Raise
5 Sets x 12 Reps
Wed
Legs
Est. 76 min
7 exercises
Barbell Deep Squat
6 Sets x 15,10,10,10,10,10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 15,8,8 Reps
Dumbbell Reverse Lunge
3 Sets x 15,8,8 Reps
Barbell Bulgarian Split Squat
3 Sets x 15,10,10 Reps
Barbell Romanian Deadlift
3 Sets x 15,10,10 Reps
Plank
3 Sets
