THE BEST - 4 Days Plan
Bulking
Beginner
Machine strength
Plan Details
The THE BEST - 4 Days Plan routine by AlfonsoJCG is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Training routine 4 days a week, designed for beginners or intermediates, who want to work the entire body in a balanced way. Complement this routine with a good dietary base of proteins and carbohydrates at a ratio of 70/30.
Routine detail
Mon
Pecho y triceps
Est. 52 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Tue
Espalda y bíceps
Est. 54 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Wed
Pierna & Abd
Est. 125 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Walking
1 Set
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Fri
Superior refuerzo
Est. 54 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Any
cardio
Est. 125 min
3 exercises
Swimming
1 Set
Running
1 Set
Stationary Bike
1 Set
