Good day!
Here is a 4 Day A Week Power And Bulk Routine that may get you through the week.

Monday:
1. Flat Bench – warmup to 3 sets of 5 reps – one down set of 10 reps

2. Dumbbell Incline Presses – warmup to 3 sets of 6 reps – one down
set of 10 reps

3. Dumbbell Flyes – 4 sets of 6-8 reps

4. Straight-bar curls – 3 sets of 6 to 8 reps

5. Curl-bar curls – 3 sets of 6 to 8 reps

6. Alt. Seated Curls – 3 sets of 6-8 reps

Tuesday:

1. Squats – warmup to 3 sets of 6 reps – one down set of 10 reps

2. Leg Presses – 3 sets of 6 reps

3. Leg Extensions – 3 sets of 6 reps

4. Leg Curls – 3 sets of 6 reps

Thursday:

1. Close Grip Bench Presses – warmup to 3 sets of 5 reps

2. Miltary (bar in front) or Dumbbell Presses – warmup to 3 sets of 5 reps

3. Triceps Pushdown – warmup to 3 sets of 5 reps

4. Reverse Grip Pushdowns – warmup to 3 sets of 5 reps

5. Lateral (side) Dumbell Raises – warmup to 3 sets of 5 reps

6. Front Raises – warmup to 3 sets of 5 reps

Friday:

1. Deadlifts – warmup to 3 sets of 5 reps

2. Seated Cable Rows – warmup to 3 sets of 5 reps

3. Lat Pulldowns (front of back) – 3 sets of 6 reps

4. One-Arm Dumbbell Rows – 3 sets of 6 reps

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