Rens
Total body 4 day's split
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Dumbbell
Plan Details
The Total body 4 day's split routine by Rens is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
4 days program for the whole body. One rest day through the week and on Saturday and Sunday. or ...
Day 1
Day 2
Day 3
Day 10
Shoulders, chest, and ABS
Est time: 66 min
12 exercises
Dumbbell Shoulder Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Military Press (Seated)
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Isometric Chest Press
Chest
Sets
2
Reps
0
Interval
00:00
Rest Time
00:30
Dumbbell Pullover
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Decline Bench Press
Chest
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
2
Reps
0
Interval
00:00
Rest Time
00:15
Alternating Heel Touch
Abs
Sets
2
Reps
0
Interval
00:00
Rest Time
00:15
Sit-Up
Abs
Sets
2
Reps
0
Interval
00:00
Rest Time
00:15
