The 4 Day Plan

• Chest

Barbell Bench Press x Flat Dumbbell Fly reps 8 set 4

Barbell Incine Press x Incline Dumbbell fly reps 8 set 4
(optional)Cable Crossover x Dumbbell pullover reps 8
set 4

• Back

Chin Ups x Deadlifts reps until failure/ 8 set 4

One arm dumbbell row x Lat pulldown reps 8 set 4
Seated Cable row x straight arm pulldowns reps 8 set 4

• Legs

Squat (smith machine) x One leg lunges(SM) reps 8 set 4

Leg Press x Leg Curls reps 8 set 4
Calf raise x one leg calf raise reps 10 set 4

• Arms & Shoulders

Upright Dumbbell row x lateral raises reps 10 set 3-4

Dumbbell press x Shrugs reps 10 set 3-4
 Seated dumbbell curl x Tricep extension reps 10-8-6/10-
12-14
Tricep Presses(French press) x Barbell curls reps 10-8-
6/10-12-14
Dips x Reverse Barbbell curls reps 10 set 3

HiiT
2-3 times per week 20-30 mins (5 warm up)

1 run/jog 1 walk

+ 3/4 Abs exercises set 2