Day 1 – Upper Body
For the following exercises, begin with two sets of 10-12 reps each.
• Dumbbell press
• Standing barbell military press
• Lying tricep press
• Side lateral raise
• Preacher curls
• Seated dumbbell curl
• Dumbbell rows
• Dumbbell shrugs
If you have access to weight machines, add the following to your plan:
• Pec deck butterflys
• V-bar pushdowns
• Lat pulls with pulley machine
Day 2 – Lower Body and Abs
Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.
• Barbell squat
• One leg barbell squat
• Lunges
• Standing calf press
• Stiff leg barbell
• Crunches
Machines can be especially helpful when working your lower body. Here are some you should consider on this day:
• Leg presses on a plate loaded machine
• Leg extension machine
• Seated hamstring curls
• Standing hamstring curls
• Ab machine
Day 3 – Rest
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
• Chin ups (get assistance if necessary)
• Seated dumbbell hammer curls
• Dumbbell presses on an inclined bench
• Standing barbell military press
• Standing bicep curls
• Barbell tricep extension
• Upright barbell row
• Front dumbbell raise
The machines you can use on this day include:
• Seated cable rows
• Upright cable rows
• Cable crossover flies
• Tricep rope pushdowns
Day 5 – Lower Body and Abs
Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.
• Standing calf press
• Lunges
• Barbell squat
• Stiff leg barbell
• Standing calf raises
• Crunches
Machine exercises include:
• Leg presses on a plate loaded machine
• Seated hamstring curls
• Kneeling hamstring curls
Weekend – Rest
If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.
