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USN Advice:
Workout Routines - 4 Day Training Program
« back
to workout routines
There is a huge
variety of different workout routines, so the aim of the following
routines is to act as a guideline rather than a fixed schedule.
| Day 1 - Chest and
Biceps |
| Exercise |
Sets |
Reps |
|
Barbell Bench Press |
4 |
10 |
|
Seated Chest Press |
3 |
14 |
|
Seated Dumbell Curl |
3 |
10 |
| Standing EZ Curl |
3 |
10 |
| Do 1 of the following
Exercises |
Sets |
Reps |
|
Incline Dumbell Press |
3 |
10 |
|
Incline Barbell Press |
3 |
10 |
| Incline Smith Machine Press |
3 |
10 |
| Do 1 of the following
Exercises |
Sets |
Reps |
|
Flat Dumbell Flyes |
3 |
10 |
|
Cable Crossover |
3 |
10 |
| Do 1 of the following Exercises |
Sets |
Reps |
|
Dumbell Hammer Curl |
3 |
10 |
|
Cable Curl |
3 |
10 |
| Day 2 - Legs |
| Exercise |
Sets |
Reps |
|
Barbell Squat |
3 |
10 |
|
Leg Press |
3 |
10 |
|
Leg Extension |
3 |
10 |
|
Leg Curl |
3 |
10 |
|
Standing Calf Raise |
3 |
12 |
|
Leg Press Calf Raise |
3 |
12 |
| Day
3 - Delts and Triceps |
| Exercise |
Sets |
Reps |
|
Dumbell Shoulder Press |
4 |
10 |
|
Dumbell Lateral Raise |
3 |
10 |
|
Barbell Upright Row |
3 |
10 |
|
Dips |
3 |
10 |
|
Tricep Pushdown |
3 |
10 |
|
Seated Tricep Extension |
3 |
10 |
| Day 4
- Back and Abs |
| Exercise |
Sets |
Reps |
|
Lat Pull Down Back |
3 |
10 |
| Hammer Pull Down |
3 |
10 |
|
Seated Row High-base Pulley |
3 |
10 |
|
Seated Row Low-base Pulley |
3 |
10 |
|
Crunches |
3 |
15 |
|
Hanging Leg Raises |
3 |
15 |
|
|
|
