4 Day Split "Slow Mo and SS" - JEFIT

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4 Day Split "Slow Mo and SS" - JEFIT

4 Day Split "Slow Mo and SS" banner

4 Day Split "Slow Mo and SS"

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The 4 Day Split "Slow Mo and SS" routine by wdbass81 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

"Low and Slow"

Routine detail

Any

Chest/Abs

Est. 69 min

10 exercises

Board Press Demonstration

Board Press

5 Sets x 5 Reps

Machine Chest Fly “SLOW” Demonstration

Machine Chest Fly “SLOW”

4 Sets x 20 Reps

Decline DB Press “Slow Negative + 5 Count Hold At Bottom” Demonstration

Decline DB Press “Slow Negative + 5 Count Hold At Bottom”

4 Sets x 12 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 12 Reps

Dips + Negatives Demonstration

Dips + Negatives

3 Sets x 8 Reps

Incline Coffin Press Demonstration

Incline Coffin Press

3 Sets x 20 Reps

Incline Partial Fly (Bottom) Demonstration

Incline Partial Fly (Bottom)

3 Sets x 20 Reps

DB Push-ups Demonstration

DB Push-ups

3 Sets x 20 Reps

Mid cable fly Demonstration

Mid cable fly

3 Sets x 20 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 20 Reps

Any

Back/Shoulders

Est. 85 min

11 exercises

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 15 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 15 Reps

1 Arm Row Demonstration

1 Arm Row

3 Sets x 15 Reps

Lat Pulldown VBar Handle Demonstration

Lat Pulldown VBar Handle

3 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 12 Reps

Seated "Steep Incline" Side Lateral Drop Sets Demonstration

Seated "Steep Incline" Side Lateral Drop Sets

3 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 12 Reps

Any

Legs

Est. 57 min

7 exercises

SSB Box Squat Demonstration

SSB Box Squat

5 Sets x 5 Reps

Leg Extensions "10 Second Positive + 10 Second Negative" Demonstration

Leg Extensions "10 Second Positive + 10 Second Negative"

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Leg Press "Feet Shoulder Width - 5 Count Negative / Hold / Positive" Demonstration

Leg Press "Feet Shoulder Width - 5 Count Negative / Hold / Positive"

3 Sets x 15 Reps

Seated Calf Raise w/ 3 Drops Demonstration

Seated Calf Raise w/ 3 Drops

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

4 Sets x 15 Reps

Any

Planet Fit Back

Est. 98 min

11 exercises

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

4 Sets x 15 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 15 Reps

Smith Machine Bent-Over Row (Reverse Grip) Demonstration

Smith Machine Bent-Over Row (Reverse Grip)

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Lat Pulldown VBar Handle Demonstration

Lat Pulldown VBar Handle

3 Sets x 20 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 15 Reps

Seated "Steep Incline" Side Lateral Drop Sets Demonstration

Seated "Steep Incline" Side Lateral Drop Sets

4 Sets x 15 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 15 Reps

Behind-the-back Shrugs Demonstration

Behind-the-back Shrugs

3 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 25 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 15 Reps

Any

Arms

Est. 79 min

11 exercises

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 15 Reps

EZ Bar French press Demonstration

EZ Bar French press

4 Sets x 12 Reps

Straight Bar Cable Curl Demonstration

Straight Bar Cable Curl

4 Sets x 15 Reps

Straight Bar Cable Extension Demonstration

Straight Bar Cable Extension

4 Sets x 15 Reps

EZ Bar French press Demonstration

EZ Bar French press

3 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 15 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Any

Core

Est. 33 min

4 exercises

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 20 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 20 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 20 Reps