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4 days isolated workout

alexander.smeshnoy

Sep 17th 2022

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4 days isolated workout

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 4
Day 1
Day 3

Chest 6 exercises, 0 min

	Barbell Bench Press	4x12 reps	rest: 30s
	Barbell Incline Bench Press	4x12 reps	rest: 30s
	Dumbbell Fly	4x12 reps	rest: 30s
	Dumbbell Incline Fly	4x12 reps	rest: 30s
	Dumbbell Bench Press	4x12 reps	rest: 30s
	Dumbbell Incline Bench Press	4x12 reps	rest: 30s

Arms 11 exercises, 0 min

	Dumbbell Seated Arnold Press	4x12 reps	rest: 30s
	Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
	Dumbbell Tricep Extension	4x12 reps	rest: 30s
	Barbell Curl	4x12 reps	rest: 30s
	Dumbbell Alternating Bicep Curl	4x12 reps	rest: 30s
	Cable Shoulder Extension	4x12 reps	rest: 30s
	Dumbbell Lateral Raise	4x12 reps	rest: 30s
	Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
	Dip	4x12 reps	rest: 30s
	Preacher Curl Machine	4x12 reps	rest: 30s
	Preacher Curl Machine	4x12 reps	rest: 30s

Legs 6 exercises, 0 min

	Cable Hip Abduction	4x12 reps	rest: 30s
	Machine Seated Calf Raise	4x12 reps	rest: 30s
	Machine Leg Press	4x12 reps	rest: 30s
	Machine Calf Raise	4x12 reps	rest: 30s
	Machine Seated Leg Curl	4x12 reps	rest: 30s
	Machine Leg Curl (Prone)	4x12 reps	rest: 30s

Back 7 exercises, 0 min

	Barbell Bent-Over Row	4x12 reps	rest: 30s
	Barbell Deadlift	4x12 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
	Cable Seated Row	4x12 reps	rest: 30s
	Dumbbell One-Arm Row	4x12 reps	rest: 30s
	Pull-Up	4x12 reps	rest: 30s
	Dumbbell Shoulder Shrug	4x12 reps	rest: 30s

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