4분할 보디빌딩 루틴 | Workout Programs | Boostcamp App |

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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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