4 Day Workout Program.

Monday: Legs

Legs:

Machine press

Barbell squats (super set with dumbbell squat to failure)

Dumbbell lunges

Seated hamstring curls

Leg extensions

Calf raises

Tuesday: Back/ Biceps

Back:

Seated cable row

Lat pulldowns

Barbell bent over row

One arm dumbbell row

pull ups

Biceps:

Dumbbell curls

Cable curls

21s

 

Wednesday: Off

Thursday: Shoulders/ Abs

Shoulders

Seated dumbbell shoulder press

Standing barbell press

Dumbbell side lateral raises

Dumbbell front lateral raises

Cable rear delt pulls

Abs:

Air Bike Crunch            

Ab Wheel Rollout          

Cable Rope Crunch 

    

Friday: Off

Saturday: Chest/ Triceps

Chest:

Flat bench press

Incline bench press

Cable flys (high and low)

Dips

Triceps: 

Cable tricep pulldowns

Lying tricep extension

Bench Dips

Sunday: Off

[Incorporate your cardio into this workout program. High intensity, treadmill etc]