Questions & Answers

4 DAY TRAINING PROGRAM

4 TRAINING DAYS AND 3 REST DAYS PER WEEK
 
2 TRAINING DAYS – 1 REST DAY – 2 TRAINING DAYS – 2 REST DAYS

 

1st day

Chest

Incline press with dumbbells 2 warmup sets 4 x 10,8,6,to failure
Bench press with dumbbells or barbell 4 x 8-10
Incline dumbbell flyes 4 x 10-12
Dips 3 x to failure

Biceps

Incline dumbbell curls 2 warmup sets 3 x 8-10
E-Z curls 3 x 10,8,6
Hammer curls 3 x 6-10

Abs

Crunches 4 x 15-20
Reverse crunches 4 x 15-20
 

2nd day

Thighs

Squats 2 warmup sets 4 x 20,15,10,6
Lunges 4 x 15
Leg extensions 3 x to failure
Stiff legged deadlifts 4 x 10-12
Lying leg curls 4 x 8-10
Standing leg curls 3 x 8-10

Calves

Standing calf raises 4 x 10-12
Seated calf raises 4 x 15-20
 

3rd day

Shoulders/traps

Dumbbell side laterals 2 warmup sets 4 x 10-12 (drop sets)
Dumbbell shoulder press 2 warmup sets 4 x 10,8,6, to failure
Bent over laterals 4 x 10-12
Dumbbell shrugs 4 x 10-12

Triceps

Rope pressdown 4 x 10-12
Narrow grip bench press (elbows pointing out) 3 x 10,8,6
Overhead arm extension with dumbbell 4 x 6-10
 

4th day

Back

Pullups or pulldowns with wide grip 4 x 10-12
Dumbbell row 4 x 10,8,6, to failure
Narrow grip pulldown 3 x 10-12

Calves

Standing calf raises 4 x 10-12
Seated calf raises 4 x 15-20