Front and Back

Plan Details

The Front and Back routine by rikolen is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

1.) Day Leg extension Leg press Single leg bench lunges Squatt Dumpbell shoulder press (bench... Read More

1.) Day Leg extension Leg press Single leg bench lunges Squatt Dumpbell shoulder press (bench) Dumpbell side lateral raise (bench) Arnold press Chest press Dumpbell Chest Press Biceps curl (7 mid+ 7 full) Hammer curl 2.) Day Seated Low row Upper back row Adductor Abductor Stiff-leg deadlift Seated leg curl (leg flexion machine) French triceps Overhead triceps extension Close grip prese insoportable