spinflythunder
4 Day home free weight compound routine
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The 4 Day home free weight compound routine routine by spinflythunder is a 5 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
Day 1 - Arms and Legs Day 2 - Shoulders, abs, and Chest day 3- break Day 4 - Alternate Arms and L...
Any
Any
Any
Any
Any
Day 1_4 Arms, Abs and Legs using Weights
Est time: 59 min
8 exercises
Barbell Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Incline Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Kneeling Wrist Curl (Palms Up)
Forearms
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Incline Spider Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
90/90 Hamstring Stretch
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Lunge
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Bench Weighted Decline Crunch
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Decline Bench Weighted Twist
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
