4 Day full body Workout

Lean and Toned look Hits: 12096

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      

  

 

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