4 Day home free weight compound routine
Bulking
Intermediate
Dumbbell
Plan Details
The 4 Day home free weight compound routine routine by spinflythunder is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day 1 - Arms and Legs Day 2 - Shoulders, abs, and Chest day 3- break Day 4 - Alternate Arms and Legs Day 5 - Alternative Shoulders, abs, and Chest Day 6+7 break/cardio
Routine detail
Any
Day 3 Rest
Est. 0 min
0 exercises
This day is empty
Any
Day 1_4 Arms, Abs and Legs using Weights
Est. 59 min
8 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Incline Spider Curl
3 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Any
Day 2_4 Chest, Back and Sholders
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Cambered Row (Prone)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Any
Day 3_4 Arms Abs and Legs
Est. 132 min
18 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Wall Calf Stretch
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Any
Day4_4 Chest Back and Sholders
Est. 47 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 12 Reps
