fer33
4 day female ABCD
Bulking
Beginner
Machine strength
Plan Details
The 4 day female ABCD routine by fer33 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan Description
focused on legs/glutes, 4 days per week try to do moderate cardio on the days you don't lift remembe...
Mon
Tue
Fri
Sat
Workout Day #1
Est time: 61 min
7 exercises
Barbell Squat
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Walking Lunge
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Cable Leg Kickback
Glutes
Sets
4
Reps
12
Interval
00:00
Rest Time
00:00
Cable Hip Abduction
Glutes
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
