GETTINGPUMPED!

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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