Metal 4 day plan
Bulking
Beginner
Dumbbell
Plan Details
The Metal 4 day plan routine by bradsta is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Just a brief plan on what I would do to help use for fitness or bulking while trying to increase the mass or strength. Iv got biceps twice as I would like them to increase a little more and with the chest and tris and shoulder will help the biceps and triceps being hit twice a week. You space the days as you find more to your recovery and do cardio and abs between the days of you feel that works for you
Routine detail
Day 1
chest and tris
Est. 58 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Day 2
back and biceps
Est. 56 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Day 3
legs
Est. 60 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
5 Sets x 10 Reps
Barbell Calf Raise
5 Sets x 10 Reps
Day 4
shoulders & biceps
Est. 57 min
8 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
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