chest focused w4
Bulking
Beginner
Machine strength
Plan Details
The chest focused w4 routine by StevenRai is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Hypertrophy
Est. 39 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Tue
Rest of body
Est. 31 min
5 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 16 Reps
Cable One-Arm Seated Row
2 Sets x 16 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Cable Pallof Press with Rotation
2 Sets x 16 Reps
Wed
Chest strength
Est. 21 min
3 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Sat
Chest strength/endurance
Est. 35 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
2 Sets x 24 Reps
Dumbbell One-Arm Row
2 Sets x 24 Reps
Cable Flat Bench Fly
2 Sets x 12 Reps
Bodyweight Lunge
2 Sets x 12 Reps
