Peralta, Paulo Miguel C.

BSIT 104
Physical Education

4 Days Workout Routine:

Day 1 (Chest + Tris)

 Bench Press (6-8 reps / 4 sets)

 Incline Dumbell Press (6-8 reps / 4 sets)
 Skull Crusher (3-12 reps / 3 sets)
 Dumbell Flyers (6-8 reps / 3 sets)
 Dips (6-12 reps / 3 sets)
 Cable Crossover (3-12 reps / 3 sets)

Day 2 (Back + Bis)

 Cable Lat Row (4-20 reps / 2 sets)

 Lat Pulldown (6-10 reps / 2 sets)
 Shrugs (2-20 reps / 2 sets)
 Dead Lift (4-12 reps / 3 sets)
 Preacher Curl (6-10 reps / 3 sets)
 Rope Straight-Arm Pulldown (6-30 reps / 3sets)
 Dumbell Curl (3-12 reps / 3 sets)

Day 3 (Legs)

 Squats (6-9 reps / 4 sets)

 Leg Press (6-30 reps / 4 sets)
 Seated Calf Raise (6-10 reps / 4 sets)
 Lying Leg Curls (6-20 reps / 4 sets)
 Leg Extensions (6-10 reps / 4 sets)

Day 4 (Shoulders)

 Military Press (6-9 reps / 4 sets)

 Dumbell Shoulder Press (6-9 reps / 4 sets)
 Power Partials (6-9 reps / 4 sets)
 Front Two Dumbell Raise (6-9 reps / 4 sets)
 Reverse Machine Flyes (6-9 reps / 4 sets)
 Arnold Press (6-9 reps / 4 sets)