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    4 Day Gym Workout Plan

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    Adrian-MariusGamanji

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    © All Rights Reserved
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    4 Day Gym Workout Plan

    Uploaded by

    Adrian-MariusGamanji
    11 views1 page

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    11 views1 page

    4 Day Gym Workout Plan

    Uploaded by

    Adrian-MariusGamanji

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 1

    Chest, back, bicep 1

    Bench press – 1st set, 12 reps; 2nd set, 8 reps; 3rd set, 5 reps; 4th set, 5 reps
    Neutral grip lat pull down machine – 3-4 sets, 8-10 reps
    Cable crossover – 3 sets, 12-15 reps
    Kneeling single arm cable row (lombar) – 3-4 sets, 8-10 reps
    Neutral grip lat pullovers (d-handles) – 3 sets, 12-15 reps
    Neck curls superset neck extension – 3 sets, 17-20 reps
    Incline dumbbell curl – 3-4 sets, 8-10 reps
    Hammer curls – 3 sets, 10-12 reps (optional dropset)
    Forearm barbell curl – 3-4 sets, 12-15 reps
    Forearm dumbbell extension – 3-4 sets, 12-15 reps
    Standing calf raise – 3-4 sets, 10-12 reps

    Leg, shoulder, tricep 1

    Hamstring curls – 1st set, 15 reps; 2nd set, 12 reps; 3rd-4th+ set, 8-10 reps (optional dropset)
    Barbell squats – 1st set, 12 reps; 2nd set, 8 reps; 3rd set, 5 reps; 4th+ set, 5 reps
    Overhead shoulder press (dumbbells or machine or barbell) – 3-4 sets, 8-10 reps
    Romanian deadlift – 3-4 sets, 10 reps
    Cable y raise – 3-4 sets, 15 reps (optional dropset)
    Leg extension – 3 sets, 10 reps (optional dropset)
    Skull crushers – 3-4 sets, 8-10 reps
    Unilateral cable rear delt fly – 3-5 sets, 15 reps (optional dropset)
    Tricep rope push down – 3 sets, 10-12 reps (optional dropset)
    Forearm pronation (rope attachment) – 3-4 sets, 12-15 reps superset forearm supination (rope attachment) – 3-4 sets, 12-15 reps
    Seated calf raise – 4 sets, 15-20 reps

    Chest, back, bicep 2

    Incline dumbbell press – 1st set, 15 reps; 2nd set, 12 reps; 3rd-4th set, 8-10 reps
    Chest supported row – 3-4 sets, 8-10 reps superset (optional) after failure shrugs AMRAP
    Cable crossover (upper chest) – 3-4 sets, 12-15 reps
    Neutral grip upper back pull down (d-handles) – 3-4 sets, 8-10 reps
    Seated cable row (slight lean forward) – 3-4 sets, 8-10 reps
    Kneeling single arm cable row (iliac) – 3 sets, 8-10 reps
    Barbell curl – 3-4 sets, 10 reps
    Ez-bar reverse curl – 3 sets, 10-12 reps (optional dropset)
    Forearm dumbbell curl – 3-4 sets, 12-15 reps
    Forearm dumbbell extension – 3-4 sets, 12-15 reps
    Standing calf raise – 3-4 sets, 10-12 reps

    Leg, shoulder, tricep 2

    Hamstring curls – 1st set, 15 reps; 2nd set, 12 reps; 3rd set, 10 reps; 4th set, 8-10 reps (optional dropset)
    Deadlift – 1st set, 10 reps; 2nd set, 8 reps; 3rd-4th set, 5 reps
    Single arm cross body lateral y raise – 3-4 sets, 15 reps (optional dropset)
    Hack squats – 4-5 sets, 10-12 reps
    Rear delt machine – 3-4 sets, 15-20 reps (optional dropset)
    Contralateral bulgarian split squat – 3 sets, 8-10 reps
    Unilateral cable overhead tricep extensions – 3 sets, 10-12 reps
    Leg extension – 4 sets, 8-10 reps (optional dropset)
    Unilateral cable push down (lateral head) – 3 sets, 10-12 reps
    Forearm radial (rope attachment) – 3-4 sets, 12-15 reps superset forearm urnal (rope attachment) – 3-4 sets, 12-15 reps
    Seated calf raise – 4 sets, 15-20 reps

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