4 day Split; train to failure then again
Bulking
Advanced
Dumbbell
Plan Details
The 4 day Split; train to failure then again routine by bigcahoonas76 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
In this workout, training to failure will be instilled. On each set (all are working sets), train until you are unable to go for another rep. This, contrary to normal rep ranges, allows you to fatigue and expend large amounts of stress on a muscle therefore allowing it to grow. Medium volume is used, and the workout utilizes each body part once a week. When training abs (which is on Thursday), you can chose your own set of exercises, just make sure you blast your abs, as you will only be training your abs once a week. KEY POINT: ON ALL EXERCISES, USE VERY, VERY STRICT FORM; IF NOT, YOU WILL NOT PROPERLY STIMULATE MUSCLES, AND THEREFORE REAP NO GAINS.
Routine detail
Mon
Back and Biceps
Est. 240 min
16 exercises
Dumbbell One-Arm Row
3 Sets x 999 Reps
Pull-Up
3 Sets x 999 Reps
Dual Cable Triceps Extension
3 Sets x 999 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 999 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 999 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 999 Reps
Tue
Chest and Triceps
Est. 240 min
6 exercises
Barbell Bench Press
4 Sets x 999 Reps
Barbell Incline Bench Press
4 Sets x 999 Reps
Cable Cross-Over
4 Sets x 999 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 999 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 999 Reps
Dip
3 Sets x 999 Reps
Thu
Legs and Abs
Est. 240 min
4 exercises
Dumbbell Calf Raise
4 Sets x 999 Reps
Machine Leg Extension
3 Sets x 999 Reps
Kettlebell Goblet Squat
3 Sets x 999 Reps
Barbell Deadlift
4 Sets x 999 Reps
Fri
Shoulders and Traps
Est. 240 min
4 exercises
Dumbbell Lateral Raise
3 Sets x 999 Reps
Dumbbell Shoulder Shrug
4 Sets x 999 Reps
Dumbbell One-Arm Front Raise
3 Sets x 999 Reps
Dumbbell Seated Arnold Press
4 Sets x 999 Reps
