4 week Muscle Building - JEFIT

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4 week Muscle Building - JEFIT

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4 week Muscle Building

Bulking

Intermediate

Machine strength

Plan Details

The 4 week Muscle Building routine by ChristopherNeal is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

4 week muscle building work out

Routine detail

Mon

Chest

Est. 79 min

11 exercises

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

1 Set x 35 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

2 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

1 Set x 35 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

5 Sets x 8 Reps

Dip Demonstration

Dip

5 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

1 Set x 35 Reps

Tue

Legs

Est. 86 min

11 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Sissy Squat Demonstration

Sissy Squat

1 Set x 35 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 35 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 8 Reps

Wed

Back / Abs

Est. 80 min

11 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

2 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

1 Set x 35 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

5 Sets x 8 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

2 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 35 Reps

Leg Raise Demonstration

Leg Raise

5 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

5 Sets x 8 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

5 Sets x 8 Reps

Thu

Arms

Est. 76 min

11 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

1 Set x 35 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 8 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

3 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

1 Set x 35 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 8 Reps

Weight Plate Reverse Curl Demonstration

Weight Plate Reverse Curl

5 Sets x 8 Reps

Reverse barbell curl Demonstration

Reverse barbell curl

1 Set x 35 Reps

Fri

Shoulders

Est. 59 min

9 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

2 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

1 Set x 35 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

2 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

1 Set x 35 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

2 Sets x 8 Reps

Cable rear delt flye Demonstration

Cable rear delt flye

1 Set x 35 Reps