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Four Day Full Workout Routine
DAY 1 CHEST + TRICEPS
Exercise Sets Reps
Chest
Incline Barbell Press 3' 6 - 8
Flat-Bench Dumbbell Press 4 6 - 8
Weighted Dip 4 6 - 8
Triceps
Close-Grip Bench Press 4' 6 - 8
Lying Triceps Extension 3' 6 - 8
DAY 2 LEGS + CALVES + ABS
Exercise Sets Reps
Quads/Hamstrings/Glutes
Smith Machine Squat 3 6 - 8
Leg Press 4 6 - 8
Hack Squat 4 6 - 8
Hamstrings
Romanian Deadlift 4 6 - 8
Calves
Standing Calf Raise 3 20
Abs
Hanging Leg Raise 2 20
Cable Crunch 2 20
DAY 3 SHOULDERS + TRAPS
Exercise Sets Reps
Chest
Incline Barbell Press 3' 6 - 8
Flat-Bench Dumbbell Press 4 6 - 8
Weighted Dip 4 6 - 8
Triceps
Close-Grip Bench Press 4 6 - 8
Lying Triceps Extension 3 6 - 8
DAY 4 BACK + BICEPS + ABS
Exercise Sets Reps
Quads/Hamstrings/Glutes
Smith Machine Squat 3' 6 - 8
Leg Press 4 6 - 8
Hack Squat 4 6 - 8
Hamstrings
Romanian Deadlift 4' 6 - 8
Calves
Standing Calf Raise 3' 20
Abs
Hanging Leg Raise 2' 20
Cable Crunch 2 20
