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4 Day Bodybuilding Workout

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4 Day Workout to Build Massive Muscles

Working out four times a week is a good rotation for building up the body as it gives the body three days of rest per week, enough to grow back stronger and bigger.

There are many ways you can configure a four day workout routine. You can aim at getting mean and lean, or training specific body parts, and more. Here is a training program aimed at building massive muscles:

Day 1
Dynamic Warm up
Heavy squat - 2 x 9
Superset with Hack squat, 2 x 9
Deadlift - 3 x 3, super heavy
Clean & Press - 3 x 5, heavy

Day 2
Dynamic Warm up
Bench press 2 x 9
Incline Dumbbell press 2 x 9
Seated Dumbbell Press - 3 x 7
Seated Dumbbell lateral raise - 3 x 8
Close Grip Bench Press - 3 x 10

Take two days off

Day 3
Dynamic Warm up
Chin ups 3 x as many reps as possible
Barbell Curls - 3 x 10
Incline Dumbbell Curls 3 x 7
Rest 5 minutes
Lunge - 3 x 10
Standing calf raise - 4 x 10

Day 4
Dynamic Warm up
Explosive push ups - 4 x as many reps as possible
Dips - 4 x as many reps as possible
Cable pushdown - 4 x 10

Give this workout a few weeks and watch how well it works for you in adding some muscle.

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4 Day Bodybuilding Workout

Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. These products are not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Consult with a physician prior to use. Individual results may vary. Not for use by individuals under 21 years of age.
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