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4-Day Workout Plan: Upper & Lower Body

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mahir.niloy
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10 views2 pages

4-Day Workout Plan: Upper & Lower Body

Uploaded by

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

Upper (Day 1)

 Incline Bench Press – 2 sets

 Seated Cable Row – 2 sets

 Pec Deck Fly – 3 sets

 Reverse Pec Deck- 3 sets

 Lat Pulldown – 2 sets

 Seated Incline Curl – 3 sets

 1 Arm Triceps Pushdown – 3 sets

Lower (Day 2)

 Romanian Deadlift – 2 sets

 Lateral Raise Machine – 3 sets

 Leg Press- 2 sets

 Calf Raise – 4 sets

 Hip Abduction – 3 sets

 Hip Adduction – 2 sets

 Hanging Leg Raise – 4 sets

 Leg Curl - 2 sets

 Leg Extension – 2 sets

Upper (Day 3)

 Incline Smith Bench Press – 4 sets

 Neutral Grip Pull Up – 4 sets

 Seated Chest Fly – 3 sets

 T-Bar Row – 2 sets

 Preacher Curl – 3 sets

 1 Arm Overhead Triceps – 3 sets


Legs / Biceps / Delts (Day 4)

 Leg Curl – 2 sets

 Leg Extension – 2 sets

 Overhead Triceps Extension- 3 sets

 Curl – 3 sets

 Bulgarian Split Squat – 2 sets

 Lateral Raise – 3 sets

 Rear Delt fly – 3 sets

 Preacher Hammer Curl – 4 sets

 Calf Raise – 4 sets

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