Point Blank - 4 Day Workout
Bulking
Intermediate
Dumbbell
Plan Details
The Point Blank - 4 Day Workout routine by joao_pt is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Upper Body1
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 2
Lower Body 2
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 3
Upper Body2
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Day 4
Lower Body2
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
