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Day Training Program

The document outlines a 4 day training program that focuses on different muscle groups each day. Day 1 targets chest and biceps, Day 2 focuses on legs, Day 3 works delts and triceps, and Day 4 works back and abs. Each day includes 4-6 exercises consisting of 3 sets of 10-15 reps. The goal is to provide a guideline for a well-rounded workout routine rather than a fixed schedule.

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dejasni
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© Attribution Non-Commercial (BY-NC)
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Download as PDF, TXT or read online on Scribd
141 views

Day Training Program

The document outlines a 4 day training program that focuses on different muscle groups each day. Day 1 targets chest and biceps, Day 2 focuses on legs, Day 3 works delts and triceps, and Day 4 works back and abs. Each day includes 4-6 exercises consisting of 3 sets of 10-15 reps. The goal is to provide a guideline for a well-rounded workout routine rather than a fixed schedule.

Uploaded by

dejasni
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
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4 Day Training Program

There is a huge variety of different workout routines, so the aim of the following routines is to act as a guideline rather than a
fixed schedule.

Day 1 - Chest and Biceps

Exercise Sets Reps

Barbell Bench Press 4 10

Seated Chest Press 3 14

Seated Dumbell Curl 3 10

Standing EZ Curl 3 10

Do 1 of the following Exercises Sets Reps

Incline Dumbell Press 3 10

Incline Barbell Press 3 10

Incline Smith Machine Press 3 10

Do 1 of the following Exercises Sets Reps

Flat Dumbell Flyes 3 10

Cable Crossover 3 10

Do 1 of the following Exercises Sets Reps

Dumbell Hammer Curl 3 10

Cable Curl 3 10

Day 2 - Legs

Exercise Sets Reps

20 Minutes Cardio 3 10

Barbell Squat 3 10

Leg Press 3 10

Leg Extension 3 10

Leg Curl 3 10

Standing Calf Raise 3 12

Leg Press Calf Raise 3 12


Day 3 - Delts and Triceps

Exercise Sets Reps

Dumbell Shoulder Press 4 10

Dumbell Lateral Raise 3 10

Barbell Upright Row 3 10

Dips 3 10

Tricep Pushdown 3 10

Seated Tricep Extension 3 10

Day 4 - Back and Abs

Exercise Sets Reps

Lat Pull Down Back 3 10

Hammer Pull Down 3 10

Seated Row High-base Pulley 3 10

Seated Row Low-base Pulley 3 10

Crunches 3 15

Hanging Leg Raises 3 15

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