rossy013's 4 Day Plan ppl u
Bulking
Beginner
Machine strength
Plan Details
The rossy013's 4 Day Plan ppl u routine by rossy013 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
My pure gym push pull legs 65605358 On push and pull do door knocks to warm up on legs do 12 front leg swings 12 side leg swings 5 Cossack squats each side heal grab each side. To increase strength and power, 1-5RM, 2 to 3 minute rest. To increase hypertrophy, 6-12RM, 60-90 secs. To increase endurance, 11-15+RM, 60 secs or less rest
Routine detail
Day 1
Full body +abs
Est. 0 min
12 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Sled forward and reverse
1 Set x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
0 exercises
This day is empty
Day 3
Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 3 Reps
Machine Leg Press
2 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sled forward and reverse
1 Set x 8 Reps
Tibialis raise
3 Sets x 8 Reps
Day 4
Pull
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Day 5
Push
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
2 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
