240807JamesLeeKorea's 4 Days Plan
Bulking
Intermediate
None
Plan Details
The 240807JamesLeeKorea's 4 Days Plan routine by JamesLeeKorea is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enjoy! 240807 JamesLeeKorea's 4 Days Plan ?? (introduction) 1. ?? ?? 2. ? ?? 3.?? ? ?? 4. ???? ??? ? 3??? 2???. ??? ???? ???.
Routine detail
Day 1
Legs and Sh.s
Est. 152 min
14 exercises
Step Machine
1 Set
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Squat
8 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Smith Machine Shoulder Press
7 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
T Bar Prone Row
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Alternating Front Raise
5 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Day 2
Back and Legs
Est. 148 min
14 exercises
Step Machine
1 Set
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
T Bar Prone Row
5 Sets x 10 Reps
Leverage Machine Iso Row
8 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Assisted Pull-Up
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Day 3
Chest and Arms
Est. 148 min
14 exercises
Step Machine
1 Set
Machine Deltoid Raise
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Leverage Incline Chest Press
7 Sets x 10 Reps
Machine Assisted Dip
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 18 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
T Bar Prone Row
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Day 4
Wake Up B.W.T.
Est. 17 min
7 exercises
Frog stretch
1 Set
Pigeon stretch
2 Sets
Frog stretch
1 Set
Bridge
1 Set
Plank
1 Set
Push-Up
1 Set x 20 Reps
Wall Calf Stretch
2 Sets x 1 Reps
