ehabpacer
4 Day upper&lower
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 4 Day upper&lower routine by ehabpacer is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
Main Goal: Build Muscle Training Level: Advanced Program Duration: 12 Weeks Days Per Week: 4 Days...
Day 1
Day 2
Day 3
Day 4
upper body
Est time: 60 min
9 exercises
Pull-Up
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Rope Seated Crossover Row
Back
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Machine Deltoid Raise
Shoulders
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Curl
Biceps
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Seated Tricep Extension
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Shrug
Back
Sets
2
Reps
15
Interval
00:00
Rest Time
01:00
