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4분할 보디빌딩 루틴
by Janghoon
Program Description
보디빌딩 루틴 4분할 점심운동
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
May 13, 2024 11:16
Last Edited
Jun 07, 2024 12:40
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Week 1
1 / 4 Weeks
Day 2
1
Pull-Up (Band)
2 Sets
2
Lat Pulldown
3 Sets
3
Lat Pulldown (Close Grip)
3 Sets
4
Wide Grip Lat Pulldown
3 Sets
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Seated Row (Cable)
3 Sets
7
Romanian Deadlift (Barbell)
3 Sets
8
Bicep Curl (Barbell)
2 Sets
9
Bicep Curl (Dumbbell)
2 Sets
10
Bicep Curl (Cable)
2 Sets
Day 3
1
Pec Deck (Machine)
3 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Incline Bench Press (Smith Machine)
4 Sets
5
Dip (Bodyweight)
2 Sets
6
Tricep Pushdown (Cable)
2 Sets
7
Lying Tricep Extension (Barbell)
2 Sets
8
Overhead Tricep Extension (Cable)
2 Sets
Day 1
1
Reverse Pec Deck
2 Sets
2
Seated Overhead Press (Barbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Shoulder Press (Machine)
4 Sets
5
Seated Shoulder Press (Dumbbell)
3 Sets
6
Front Raise
2 Sets
7
Lateral Raise (Dumbbell)
2 Sets
8
Lying Rear Lateral Raise
2 Sets
9
Upright Row (Barbell)
2 Sets
Day 4
1
Squat (Barbell)
4 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Bicep Curl (EZ Bar)
5 Sets
5
Lying Tricep Extension (Barbell)
5 Sets
6
Bicep Curl (Cable)
4 Sets
7
Tricep Pushdown (Cable)
4 Sets
8
Bicep Curl (Dumbbell)
3 Sets
9
Single Arm Overhead Tricep Extension
3 Sets
10
Hammer Curl
3 Sets
11
Reverse Grip Triceps Extention
3 Sets
Day 1
1
Reverse Pec Deck
2 Sets
2
Seated Overhead Press (Barbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Shoulder Press (Machine)
4 Sets
5
Front Raise
2 Sets
6
Lateral Raise (Dumbbell)
2 Sets
7
Lying Rear Lateral Raise
2 Sets
8
Upright Row (Barbell)
2 Sets
Day 2
1
Pull-Up (Band)
2 Sets
2
Lat Pulldown
3 Sets
3
Lat Pulldown (Close Grip)
3 Sets
4
Wide Grip Lat Pulldown
3 Sets
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Seated Row (Cable)
3 Sets
7
Romanian Deadlift (Barbell)
3 Sets
8
Bicep Curl (Barbell)
2 Sets
9
Bicep Curl (Dumbbell)
2 Sets
10
Bicep Curl (Cable)
2 Sets
Day 3
1
Pec Deck (Machine)
3 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Incline Bench Press (Smith Machine)
4 Sets
5
Dip (Bodyweight)
2 Sets
6
Tricep Pushdown (Cable)
2 Sets
7
Lying Tricep Extension (Barbell)
2 Sets
8
Overhead Tricep Extension (Cable)
2 Sets
Day 4
1
Squat (Barbell)
4 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Hammer Curl
3 Sets
5
Single Arm Overhead Tricep Extension
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Reverse Grip Triceps Extention
3 Sets
Day 1
1
Reverse Pec Deck
2 Sets
2
Seated Overhead Press (Barbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Shoulder Press (Machine)
4 Sets
5
Seated Shoulder Press (Dumbbell)
3 Sets
6
Front Raise
2 Sets
7
Lateral Raise (Dumbbell)
2 Sets
8
Lying Rear Lateral Raise
2 Sets
9
Upright Row (Barbell)
2 Sets
Day 2
1
Pull-Up (Band)
2 Sets
2
Lat Pulldown
3 Sets
3
Lat Pulldown (Close Grip)
3 Sets
4
Wide Grip Lat Pulldown
3 Sets
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Seated Row (Cable)
3 Sets
7
Romanian Deadlift (Barbell)
3 Sets
8
Bicep Curl (Barbell)
2 Sets
9
Bicep Curl (Dumbbell)
2 Sets
10
Bicep Curl (Cable)
2 Sets
Day 3
1
Pec Deck (Machine)
3 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Incline Bench Press (Smith Machine)
4 Sets
5
Dip (Bodyweight)
2 Sets
6
Tricep Pushdown (Cable)
2 Sets
7
Lying Tricep Extension (Barbell)
2 Sets
8
Overhead Tricep Extension (Cable)
2 Sets
Day 4
1
Squat (Barbell)
4 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Hammer Curl
3 Sets
5
Single Arm Overhead Tricep Extension
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Reverse Grip Triceps Extention
3 Sets
Day 1
1
Reverse Pec Deck
2 Sets
2
Seated Overhead Press (Barbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Shoulder Press (Machine)
4 Sets
5
Seated Shoulder Press (Dumbbell)
3 Sets
6
Front Raise
2 Sets
7
Lateral Raise (Dumbbell)
2 Sets
8
Lying Rear Lateral Raise
2 Sets
9
Upright Row (Barbell)
2 Sets
Day 2
1
Pull-Up (Band)
2 Sets
2
Lat Pulldown
3 Sets
3
Lat Pulldown (Close Grip)
3 Sets
4
Wide Grip Lat Pulldown
3 Sets
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Seated Row (Cable)
3 Sets
7
Romanian Deadlift (Barbell)
3 Sets
8
Bicep Curl (Barbell)
2 Sets
9
Bicep Curl (Dumbbell)
2 Sets
10
Bicep Curl (Cable)
2 Sets
Day 3
1
Pec Deck (Machine)
3 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Incline Bench Press (Smith Machine)
4 Sets
5
Dip (Bodyweight)
2 Sets
6
Tricep Pushdown (Cable)
2 Sets
7
Lying Tricep Extension (Barbell)
2 Sets
8
Overhead Tricep Extension (Cable)
2 Sets
Day 4
1
Squat (Barbell)
4 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Hammer Curl
3 Sets
5
Single Arm Overhead Tricep Extension
3 Sets
6
Bicep Curl (Cable)
3 Sets
7
Reverse Grip Triceps Extention
3 Sets