4 day Routine Israel
Bulking
Intermediate
Machine strength
Plan Details
The 4 day Routine Israel routine by martin9090 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pecho, Hombros y Trieps
Est. 61 min
8 exercises
Press plano
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Day 2
Espalda, Pierna y Biceps
Est. 60 min
7 exercises
Archer Pull Ups
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
pistol squat
4 Sets x 10 Reps
Camilla posteriores 2 * 1
4 Sets x 10 Reps
Day 3
Pecho, Hombros y Triceps
Est. 100 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Vuelos laterales
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Mariposa
4 Sets x 12 Reps
Vuelos anteriores
5 Sets x 12 Reps
Weight Plate Pinch
4 Sets x 10 Reps
Weight Plate Pinch
4 Sets x 10 Reps
Weight Plate Hand Squeeze
4 Sets x 10 Reps
Day 4
Espalda, Pierna y Biceps
Est. 73 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Ice cream makers
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
