monika 4 dit ne jave
Bulking
Intermediate
Machine strength
Plan Details
The monika 4 dit ne jave routine by shqauelton is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
upper body
Est. 71 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Tue
lower body
Est. 68 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Thu
upper body
Est. 64 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Fri
lower body
Est. 65 min
8 exercises
Machine Calf Press
3 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
