This routine is a muscle building fat burning solution. Workout 4 days a week with the 5th day for all cardio. If you perform this routine correctly you will gain muscle weight. This one is long so make sure you come ready to work.
ROUTINE 1
4 Day full body workout
Schedule
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| Workout #2 | Workout #3 | Workout #4 | Workout #1 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Wide Grip Bench Press - 10,8,6 Reps | |||
| Wide Pushups - 30,30,30 Reps | |||
| Dumbbell Flys - 10,10 Reps | |||
| Incline Dumbbell Press - 10,8,6 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Alternate Dumbbell Curls - 10,8,6 Reps | |||
| Opp. Shoulder Hammer Curls - 10,8,6 Reps | |||
| Overhead Extension - 10,8,6 Reps | |||
| Close Push Ups - 30,30,30 Reps |
Workout #3
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Dumbbell Shrug - 15,15,15 Reps | |||
| Stamding Dumbbell Upright Row - 10,10,10 Reps | |||
| Military Press - 10,8,6 Reps | |||
| Shoulder Press - 10,8,6 Reps |
Workout #4
| EXERCISE | Set #1 | Set #2 | Set #3 |
| One Arm Dumbbell Row - 10,8,6 Reps | |||
| Lying T-Bar Row - 10,8,6 Reps | |||
| Middle Back Shurg - 10,8,6 Reps | |||
| Standing Dumbbel Calf Raise - 15,10,10 Reps |