OFFICIAL PLAN · FREE

ADERAP: Big 4

4 DAYS · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Squat

  1. Squat
    SquatLegs
  2. Front Squat
    Front SquatLegs
  3. Leg PressLegs
  4. Bulgarian Split SquatLegs
  5. Leg Extension
    Leg ExtensionLegs
  6. Leg Curl
    Leg CurlLegs

Bench Press

  1. Bench Press
    Bench PressChest
  2. Incline Bench PressChest
  3. Dumbbell Bench Press
    Dumbbell Bench PressChest
  4. Close-Grip Bench PressChest
  5. Cable Fly
    Cable FlyChest
  6. Tricep Pushdown
    Tricep PushdownArms

Deadlift

  1. Deadlift
    DeadliftBack
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Sumo Deadlift
    Sumo DeadliftBack
  4. Barbell Row
    Barbell RowBack
  5. Lat Pulldown
    Lat PulldownBack

Overhead Press

  1. Overhead Press
    Overhead PressShoulders
  2. Arnold Press
    Arnold PressShoulders
  3. Lateral Raise
    Lateral RaiseShoulders
  4. Face Pull
    Face PullShoulders
  5. Rear Delt FlyShoulders
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