bloodaxebomb's 4 Day growth

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7 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My 4 days routine I use

Bicep/shoulder/tricep 10 exercises, 0 min

Dumbbell Alternating Bicep Curl	3x15 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 90s
Dumbbell Front Raise	3x15 reps	rest: 90s
Dumbbell Lateral Raise	3x15 reps	rest: 90s
Cable Shoulder Extension	3x18 reps	rest: 90s
Cable Rope Face Pull	3x18 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x18 reps	rest: 90s
Dumbbell Concentration Curl	3x15 reps	rest: 90s
Barbell Preacher Curl	3x15 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	3x18 reps	rest: 90s

Leg 7 exercises, 0 min

Barbell Squat	3x14 reps	rest: 90s
Machine Leg Press	3x14 reps	rest: 90s
Dumbbell Hamstring Curl	3x15 reps	rest: 90s
Dumbbell Squat	3x12 reps	rest: 90s
Machine Leg Extension	3x15 reps	rest: 90s
Smith Machine Single-Leg Calf Raise	3x15 reps	rest: 90s
Smith Machine Squat to Bench	3x10 reps	rest: 90s

New Workout 0 exercises, 0 min

Back/chest 13 exercises, 0 min

Bicep/shoulder/tricep 18 exercises, 0 min

Walking	1x12 reps • 600s	rest: 60s
Dumbbell Alternating Bicep Curl	3x18 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x18 reps	rest: 60s
Dumbbell Incline Curl	3x18 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x18 reps	rest: 60s
Cable Shoulder Extension	3x18 reps	rest: 60s
Cable Rope Face Pull	3x18 reps	rest: 60s
Preacher Curl Machine	3x18 reps	rest: 60s
Cable Lateral Raise	3x18 reps	rest: 60s
Dumbbell Shoulder Press	3x18 reps	rest: 60s
Cable Rope Hammer Curl	3x18 reps	rest: 60s
Smith Machine Shoulder Press	3x15 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x15 reps	rest: 60s
Cable External Rotation	3x18 reps	rest: 60s
Weight Plate Front Raise	3x15 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 60s
Barbell Spider Curl	3x12 reps	rest: 60s
Cable Standing Curl	3x12 reps	rest: 60s