4 Day Full Body Workout

DOWNLOADS/VIEWS: 10/6340

RATING: 50 (FROM 5 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a four day workout. After the four days rinse and repeat, back-to-back if your body can handle it. Add a rest day or two in between if needed. Use this workout routine to push your body. Listen to your body. Change up the exercises after 3 run-throughs of the routine, different ones but similar

Day 1
Day 2
Day 3
Day 4

Back & Biceps 10 exercises, 1 hr 21 mins

Weighted Pull-Up	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Dumbbell Concentration Curl	3x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 90s
Barbell Preacher Curl	3x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 90s
Back Hyperextension	3x8 reps	rest: 90s

Chest & Triceps 12 exercises, 1 hr 36 mins

Dumbbell Fly	3x8 reps	rest: 90s
Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Fly	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 90s
Weighted Tricep Dip	3x8 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Machine Ab Crunch	3x8 reps	rest: 90s
Leg Raise	3x8 reps	rest: 90s
Dumbbell Side Bend	3x8 reps	rest: 90s

Legs 11 exercises, 1 hr 26 mins

Barbell Squat	3x8 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Barbell Stiff-Leg Deadlift (Wide Stance)	3x8 reps	rest: 90s
Machine Seated Leg Curl	3x8 reps	rest: 90s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 90s
Barbell Hip Thrust	3x8 reps	rest: 90s
Machine Calf Raise	3x8 reps	rest: 90s
Machine Seated Calf Raise	3x8 reps	rest: 90s
Machine Hip Abduction	3x8 reps	rest: 90s
Machine Hip Adduction	3x8 reps	rest: 90s

Shoulders 11 exercises, 1 hr 25 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell Seated Press (Palms In)	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 90s
Hanging Leg Raise	3x8 reps	rest: 90s
Decline Oblique Crunch	3x8 reps	rest: 90s
Weight Plate Rotation	3x8 reps	rest: 90s