Mike's 4Day Medium Weight Workout
Bulking
Intermediate
Machine strength
Plan Details
The Mike's 4Day Medium Weight Workout routine by Coltteammember is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Rest Day
Est. 0 min
0 exercises
This day is empty
Tue
Chest and Back
Est. 56 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Wed
Arms
Est. 56 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Thu
Shoulders and Back
Est. 54 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Fri
Chest and Legs
Est. 94 min
9 exercises
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Sat
Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
