Sample of Four Day Workout Plan

Day 1 – Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

· Dumbbell press
· Standing barbell military press
· Lying tricep press
· Side lateral raise
· Preacher curls
· Seated dumbbell curl
· Dumbbell rows
· Dumbbell shrugs

If you have access to weight machines, add the following to your plan:

· Pec deck butterflys
· V-bar pushdowns
· Lat pulls with pulley machine

Day 2 – Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

· Barbell squat
· One leg barbell squat
· Lunges
· Standing calf press
· Stiff leg barbell
· Crunches

Machines can be especially helpful when working your lower body. Here are some you should consider on this day:

· Leg presses on a plate loaded machine
· Leg extension machine
· Seated hamstring curls
· Standing hamstring curls
· Ab machine

Day 3 – Rest

Day 4 – Upper Body

Increase your sets to 3 doing 10 – 12 reps each

· Chin ups (get assistance if necessary)
· Seated dumbbell hammer curls
· Dumbbell presses on an inclined bench
· Standing barbell military press
· Standing bicep curls
· Barbell tricep extension
· Upright barbell row
· Front dumbbell raise

The machines you can use on this day include:

· Seated cable rows
· Upright cable rows
· Cable crossover flies
· Tricep rope pushdowns

Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

· Standing calf press
· Lunges
· Barbell squat
· Stiff leg barbell
· Standing calf raises
· Crunches

Machine exercises include:

· Leg presses on a plate loaded machine
· Seated hamstring curls
· Kneeling hamstring curls

Weekend – Rest