bloodaxebomb's 4 Day growth
Bulking
Intermediate
Machine strength
Plan Details
The bloodaxebomb's 4 Day growth routine by bloodaxebomb is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My 4 days routine I use
Routine detail
Mon
Bicep/shoulder/tricep
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Cable Rope Face Pull
3 Sets x 18 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 18 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 18 Reps
Tue
Leg
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 14 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Dumbbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Smith Machine Bench Squat
3 Sets x 10 Reps
Wed
New Workout
Est. 0 min
0 exercises
This day is empty
Thu
Back/chest
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 18 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Fly
3 Sets x 18 Reps
Cable Cross-Over
3 Sets x 18 Reps
Cable Mid Chest Crossover
3 Sets x 18 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Push-Up
3 Sets x 18 Reps
Fri
Bicep/shoulder/tricep
Est. 0 min
18 exercises
Walking
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 18 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 18 Reps
Dumbbell Incline Curl
3 Sets x 18 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Cable Rope Face Pull
3 Sets x 18 Reps
Preacher Curl Machine
3 Sets x 18 Reps
Cable Lateral Raise
3 Sets x 18 Reps
Dumbbell Shoulder Press
3 Sets x 18 Reps
Cable Rope Hammer Curl
3 Sets x 18 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 18 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Sat
New Workout
Est. 0 min
1 exercise
Walking
1 Set
Sun
New Workout
Est. 0 min
1 exercise
Walking
1 Set
