4 Day home free weight compound routine - JEFIT

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4 Day home free weight compound routine - JEFIT

4 Day home free weight compound routine banner

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 Demonstration

Barbell Curl

3 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 12 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

3 Sets x 12 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 12 Reps

Decline Bench Weighted Twist Demonstration

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 Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 12 Reps

Barbell Cambered Row (Prone) Demonstration

Barbell Cambered Row (Prone)

3 Sets x 12 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 12 Reps

Any

Day 3_4 Arms Abs and Legs

Est. 132 min

18 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

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 Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Barbell Incline Bench Pull Demonstration

Barbell Incline Bench Pull

3 Sets x 12 Reps