4 days isolated workout
Bulking
Advanced
Dumbbell
Plan Details
The 4 days isolated workout routine by alexander.smeshnoy is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Day 2
Arms
Est. 0 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 3
Legs
Est. 0 min
6 exercises
Cable Hip Abduction
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 4
Back
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
