lijmike
4 days***
General
Advanced
None
Plan Details
The 4 days*** routine by lijmike is a 5 day workout plan. It is a advanced level plan to achieve general fitness goals.
Plan Description
Based on the Ultimate Performance Phase 3 Plan combined for a less CNS-taxing hypertrophy-focused GB...
Day 1
Day 1
Day 2
Day 3
Day 4
Day 1: Upper Body Push & Lower Body Pull
Est time: 0 min
8 exercises
Dumbbell Bench Press
Chest
Sets
3
Reps
8,10
Interval
00:00
Rest Time
01:30
Dumbbell Romanian Deadlift
Upper Legs
Sets
3
Reps
8,10
Interval
00:00
Rest Time
01:30
Barbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bulgarian Split Squat
Upper Legs
Sets
2
Reps
10,12
Interval
00:00
Rest Time
00:15
Machine Fly
Chest
Sets
2
Reps
12,15
Interval
00:00
Rest Time
00:15
Machine Seated Leg Curl
Upper Legs
Sets
2
Reps
12,15
Interval
00:00
Rest Time
00:15
Dumbbell Incline Curl
Biceps
Sets
3
Reps
10,12
Interval
00:00
Rest Time
00:15
Dumbbell Seated Tricep Press
Triceps
Sets
3
Reps
10,12
Interval
00:00
Rest Time
00:45
