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Free 4-Day Workout Plan PDF

The document outlines a detailed 4-day workout plan focusing on different muscle groups each day, including cardio exercises. Day 1 targets chest and shoulders, Day 2 focuses on arms, Day 3 is for back and traps, and Day 4 is dedicated to legs. Each day includes warm-up routines, specific exercises with set and rep guidelines, and recommendations for stretching.

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shakeerahmedv
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10 views2 pages

Free 4-Day Workout Plan PDF

The document outlines a detailed 4-day workout plan focusing on different muscle groups each day, including cardio exercises. Day 1 targets chest and shoulders, Day 2 focuses on arms, Day 3 is for back and traps, and Day 4 is dedicated to legs. Each day includes warm-up routines, specific exercises with set and rep guidelines, and recommendations for stretching.

Uploaded by

shakeerahmedv
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

*Workout plan*

30 min cardio everyday.


2
1
Day 1

Chest and shoulders


– Stretching
– warm up - 15 push-ups 3 sets
– Single arm dumbbell press 20 reps 2 sets
5
. Incline dumbbell press - 5 sets X 12- 15 reps (controlled reps)
4
. Barbell bench press - 4 sets X 12-15 reps
. Seated chest press - 3 sets X 10- 12
3
. Chest flyes machine - 4 sets 12 reps +superset with 8 pushups
2
. Seated Lateral raises 5 sets 12-15 reps super set with single arm dumbbell raise with 5 kg
1
10 reps .
. Seated shoulder Machine press - 4 sets 12-15 reps
. Forward raises rope 3 sets 12 reps very controlled, hold for 2 secs on top .

Day 2

Arms
Stretching
Warm up - single arm extension 30 reps each hand 2.5 dumbbell , 30 reps dumbbell curls one
7
set .2.5 kg
6
. Tricep push down ( v grip ,rope ) 4 sets 12-15 reps
5
. Skull crush on cable machine 4 sets 12-15 reps
4
. Standing Over head extension 4 sets 12 reps super set with single arm extension 4 sets .10
3
reps control reps
2
. Ez Barbell curls 3 sets 12 reps super set with hammer curls (no involvement in shoulders)
1
. Hanging single arm db curls 4 sets 15 reps.

Day 3.

Back / traps
Stretch
Warm up - straight arm pull downs 30 reps one set .

. Seated rows 4 sets 12-15 reps


. T bar wide grip 4 sets 12 reps
. Lat pull down 4 sets 12 reps
5
. Wide grip low pulley 4 sets 15 reps
4
. Dumbbell shrugs seated 5 sets 15 reps
3
( lift with traps , move up traps only )
6. Face pulls 4 sets 12 reps

Day 4
Legs
Stretch
Warmup - 20 free squats 3 sets
90 secs rest between set.
. Goblet squats 5 sets 15 reps each .
. Leg extensions 5 sets 15 reps each
Hold one sec
. Leg press wide grip middle stance 4 sets 12 reps
. Hamstring curls 5 sets 15 reps
(Squeeze )
. Calve raises seated 3 sets 20 reps .

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