Edit4 Day Workout
Warm up with cardio for 5-10 minutes.
Stretches and flexibility exercises for 5-10 minutes.
Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
Abdominals on Monday and Thursday
EditDaily Workout Schedule:
| Monday - Shoulders and Triceps |
| Shoulders |
| Exercise |
Sets |
Reps |
| Smith Machine Shoulder Press |
4 |
12,10,8,6 |
| Dumbbell Lateral Raise |
4 |
12,10,8,6 |
| Dumbbell Reverse Fly |
4 |
12,10,8,6 |
| Dumbbell Shrugs |
4 |
12,10,8,6 |
| Triceps |
| Exercise |
Sets |
Reps |
| Lying Tricep Extension |
3 |
10,8,6 |
| One Arm Cable Extension |
3 |
10,8,6 |
| One Arm Dumbbell Extension |
3 |
10,8,6 |
| Tuesday - Back |
| Back |
| Exercise |
Sets |
Reps |
| Wide Grip Pull Up |
4 |
12,10,8,6 |
| Close Grip Pull Down |
4 |
12,10,8,6 |
| One Arm Dumbbell Row |
4 |
12,10,8,6 |
| Bent Over Barbell Row |
4 |
12,10,8,6 |
Wednesday - Rest Day
| Thursday - Chest and Biceps |
| Chest |
| Exercise |
Sets |
Reps |
| Incline Dumbbell Bench Press |
4 |
12,10,8,6 |
| Barbell Bench Press |
4 |
12,10,8,6 |
| Incline Dumbbell Flys |
4 |
12,10,8,6 |
| Cable Crossovers |
4 |
12,10,8,6 |
| Biceps |
| Exercise |
Sets |
Reps |
| Incline Dumbbell Curl |
3 |
10,8,6 |
| Preacher Curl |
3 |
10,8,6 |
| Standing Hammer Curl |
3 |
10,8,6 |
| Friday - Legs |
| Quads, Hamstrings & Glutes |
| Exercise |
Sets |
Reps |
| Squat |
4 |
12,10,8,6 |
| 45 Degree Leg Press |
4 |
12,10,8,6 |
| Leg Extension |
4 |
12,10,8,6 |
| Stiff Legged Deadlifts |
4 |
12,10,8,6 |
| Calves |
| Exercise |
Sets |
Reps |
| Seated calf Raise |
3 |
10,8,8 |
| Standing Calf Raise |
3 |
15,12,10 |
Saturday and Sunday - Rest Days