iyadnader.in's 4 Days Plan

Plan Details

The iyadnader.in's 4 Days Plan routine by iyadnader.in is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

**Day 1: Chest and Triceps** 1. Bench Press: 4 sets of 6-8 reps 2. Incline Dumbbell Press: 4 sets of... Read More

**Day 1: Chest and Triceps** 1. Bench Press: 4 sets of 6-8 reps 2. Incline Dumbbell Press: 4 sets of 8-10 reps 3. Chest Flyes: 3 sets of 10-12 reps 4. Tricep Dips: 4 sets of 8-10 reps 5. Tricep Pushdowns (Cable Machine): 3 sets of 10-12 reps 6. Skull Crushers: 3 sets of 10-12 reps **Day 2: Back and Biceps** 1. Deadlift: 4 sets of 6-8 reps 2. Pull-Ups: 4 sets to failure 3. Bent-Over Rows: 4 sets of 8-10 reps 4. Barbell Bicep Curls: 4 sets of 8-10 reps 5. Hammer Curls: 3 sets of 10-12 reps 6. Preacher Curls: 3 sets of 10-12 reps **Day 3: Legs** 1. Squats: 4 sets of 6-8 reps 2. Leg Press: 4 sets of 8-10 reps 3. Lunges: 3 sets of 10-12 reps (each leg) 4. Leg Curls (Machine): 3 sets of 10-12 reps 5. Standing Calf Raises: 4 sets of 10-12 reps **Day 4: Shoulders and Core** 1. Military Press (Barbell or Dumbbell): 4 sets of 6-8 reps 2. Lateral Raises: 4 sets of 10-12 reps 3. Front Raises: 3 sets of 10-12 reps 4. Shrugs: 3 sets of 10-12 reps 5. Planks: 4 sets of 30-60 seconds 6. Russian Twists: 3 sets of 15-20 reps (each side) **Nutrition:** Since you're in the bulking phase, focus on maintaining a calorie surplus. Consume lean protein, complex carbohydrates, and healthy fats. Track your macros and stay hydrated. Consider consulting a nutritionist for a personalized diet plan. **Cardio:** Incorporate cardio exercises like HIIT or steady-state cardio 2-3 times a week for endurance and weight loss. **Rest:** Ensure you get enough sleep and allow each muscle group to recover adequately. Rest at least one day between your workouts. Remember to progressively increase the weights and intensity as you progress. Consult a fitness trainer or coach to ensure your form is correct, and consider periodic adjustments to your routine to prevent plateaus. Good luck on your fitness journey!