Mentisbal's 4 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The Mentisbal's 4 Day Plan routine by Mentisbal is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
low range bodybuilding and cal using, it helps u use all your muscels and bulding them while u are loosing fat.
Routine detail
Tue
Workout 2
Est. 83 min
10 exercises
Dumbbell Concentration Curl
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Wed
Workout 3
Est. 65 min
8 exercises
Decline Crunch
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Seated Twist
4 Sets x 8 Reps
Any
workday4
Est. 75 min
10 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Any
Workout 1
Est. 69 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
