gilmour.josh
4 Day Ass Kicker
Bulking
Intermediate
Body
Plan Details
The 4 Day Ass Kicker routine by gilmour.josh is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
Each day incorporates fundamental core exercises between every set. No machines, just free weights ...
Day 1
Day 2
Day 3
Day 4
Chest
Est time: 60 min
11 exercises
Rowing
Cardio
Sets
1
Reps
0
Interval
01:00
Rest Time
01:00
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
01:00
Rest Time
01:00
Jackknife Sit-Up
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
8
Interval
01:00
Rest Time
01:00
Weight Plate Russian Twist
Abs
Sets
4
Reps
8
Interval
01:00
Rest Time
00:30
Dumbbell Incline Fly
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Superman
Back
Sets
3
Reps
8
Interval
01:00
Rest Time
00:30
Push-Up
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
00:00
Dumbbell Pullover
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
00:45
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
8
Interval
01:00
Rest Time
00:30
