7/11/2557

Fitness - Detail Articlecontent

Sign In

Search

(/index.php)
FIND A PLAN
Weight Training (/index.php/ArticleContent/WeightTraining)

(https://www.facebook.com/
(http://www.youtube.c

Nutrition (/index.php/ArticleContent/Nutrition)
Supplement (/index.php/ArticleContent/Supplementation)

Home (/index.php) > Weight Training (/index.php/ArticleContent/WeightTraining) > Workout program (/index.php/ArticleCategoryMain/64)
>
4

by admintest 20

2557 00:33
Like

Share

4k

http://www.planforfit.com/index.php/ArticleContent/Detail/356#

1/7

7/11/2557

Fitness - Detail Articlecontent

DR. SUNIL
TEETH
WHITENING

drsunildental.com

Affordable Dental
Work In Bangkok.
One Stop Shop
For All Dental
Needs!

Like

Share

4k

http://www.planforfit.com/index.php/ArticleContent/Detail/356#

2/7

7/11/2557

Fitness - Detail Articlecontent

Day 1
Chest
Barbell Bench Press (../../vdo/VdoDetail/286)
4 Sets / 10-15 Reps

Incline Dumbbell Bench Press (../../vdo/VdoDetail/298)

4 Sets / 10-15 Reps
Dip (../../vdo/VdoDetail/294)
4 Sets /

Bicep
Barbell Curl (../../vdo/VdoDetail/232)
4 Sets / 8-12 Reps

Ez-Bar Preacher Curl (../../vdo/VdoDetail/237)

4 Sets / 10-15 Reps

Abs
Crunch (../../vdo/VdoDetail/188)
4 Sets / 30 Reps

http://www.planforfit.com/index.php/ArticleContent/Detail/356#

3/7

7/11/2557

Fitness - Detail Articlecontent

Reverse Crunch (../../vdo/VdoDetail/195)

4 Sets / 20-30 Reps

PDF Document

Day 2
Back
Barbell Row (../../vdo/VdoDetail/299)
4 Sets / 8-12 Reps

Wide-Grip Lat Pulldown (../../vdo/VdoDetail/227)

4 Sets / 8-12 Reps

Barbell Deadlift (../../vdo/VdoDetail/201)

4 Sets / 10 Reps

Back Extension (../../vdo/VdoDetail/200)

4 Sets / 15-20 Reps

Trapz
Barbell Shrugs (../../vdo/VdoDetail/270)
4 Sets / 10 Reps

PDF Document

http://www.planforfit.com/index.php/ArticleContent/Detail/356#

4/7

7/11/2557

Fitness - Detail Articlecontent

Day 3
Legs
Barbell Squat (../../vdo/VdoDetail/263)
4 Sets / 8-15 Reps

Leg Press (../../vdo/VdoDetail/264)

4 Sets / 10-15 Reps

Leg Extension (../../vdo/VdoDetail/266)

4 Sets / 15-20 Reps

Hamstrings
Lying Leg Curl (../../vdo/VdoDetail/225)
4 Sets / 10-15 Reps

Barbell Stiff-Leg Deadlift (../../vdo/VdoDetail/221)

3 Sets / 10-15 Reps

Calves
Barbell Standing Calf Raise (../../vdo/VdoDetail/255)
4-5 Sets / 15-20 Reps

Seated Calf Raise (../../vdo/VdoDetail/254)

3 Sets / 20 Reps

http://www.planforfit.com/index.php/ArticleContent/Detail/356#

5/7

7/11/2557

Fitness - Detail Articlecontent

PDF Document

Day 4
shoulder

Seated Barbell Shoulder Press (../../vdo/VdoDetail/284)

4 Sets / 8-12 Reps

Standing Dumbbell Side Lateral (../../vdo/VdoDetail/285)

4 Sets / 10-15 Reps

Bent Over Dumbbel Reverse Fly (../../vdo/VdoDetail/273)

4 Sets / 10-15 Reps

Triceps

Close-Grip Barbell Bench Press (../../vdo/VdoDetail/251)

4 Sets / 10-15 Reps
Triceps Pushdown (Rope) (../../vdo/VdoDetail/242)
4 Sets / 10-15 Reps

PDF Document

http://www.planforfit.com/index.php/ArticleContent/Detail/356#

6/7

7/11/2557

Fitness - Detail Articlecontent

Feedback

LogIn to Comment

Let us know your advice or question.

00:00

FIND A PLAN

Weight Training (/index.php/ArticleContent/WeightTraining)

Nutrition (/index.php/ArticleContent/Nutrition)

http://www.planforfit.com/index.php/ArticleContent/Detail/356#

Supplement (/index.php/ArticleContent/Supplement)

7/7