New 4-Day Workout Plan 12-22-2024
Mondays (Chest, Shoulders, Triceps)
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Rowing Machine
1 set
Bench Press (Barbell)
3 sets
·
12 reps
Seated Chest Flys (Cable)
3 sets
·
12 reps
Lateral Raise (Cable)
3 sets
·
12 reps
Triceps Pushdown
3 sets
·
12 reps
Triceps Extension (Cable)
3 sets
·
12 reps
Triceps Pressdown
3 sets
·
12 reps
Tuesdays - Quads
Rowing Machine
1 set
Front Squat
3 sets
·
12 reps
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Bulgarian Split Squat
3 sets
·
12 reps
Hack Squat (Machine)
3 sets
·
12 reps
Crunch
3 sets
·
30 reps
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Seated Calf Raise
3 sets
·
20 reps
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Flutter Kicks
3 sets
·
30 reps
Leg Extension (Machine)
3 sets
·
15 reps
Wednesday - Walk
Walking
1 set
Thursday (Back and Biceps)
Rowing Machine
1 set
Meadows Rows
3 sets
·
12 reps
Face-Away Bayesian Cable Curl
3 sets
·
12 reps
Cable Crunch
3 sets
·
20 reps
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Hammer Curl (Dumbbell)
3 sets
·
12 reps
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Overhead Press (Barbell)
3 sets
·
10 reps
Lat Pulldown (Cable)
3 sets
·
12 reps
Chest Supported Incline Row (Dumbbell)
3 sets
·
12 reps
Bent Over Row (Barbell)
3 sets
·
10 reps
Shrug (Barbell)
3 sets
·
10 reps
Flutter Kicks
3 sets
·
30 reps
Friday Full Upper Body (Chest, Shoulders, Triceps, Back, Biceps)
Rowing Machine
1 set
Reverse Cable Crossover
3 sets
·
12 reps
Cable Lat pullover
3 sets
·
12 reps
Preacher Curl (Dumbbell)
3 sets
·
12 reps
Bench Press (Barbell)
3 sets
·
10 reps
Lat Pulldown - Close Grip (Cable)
3 sets
·
12 reps
Seated Incline Curl (Dumbbell)
3 sets
·
12 reps
Skullcrusher (Barbell)
3 sets
·
12 reps
Crunch
3 sets
·
30 reps
Legs and Abs
Rowing Machine
1 set
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Cable Twist (Down to up)
3 sets
·
12 reps
Cable Crunch
3 sets
·
20 reps
Deadlift (Barbell)
3 sets
·
6 reps
Landmine 180
3 sets
·
12 reps
Standing Calf Raise (Barbell)
3 sets
·
12 reps