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Workout

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Deb Aryan
Deb Aryan

This 4 day whole body workout program splits the body into sections that are worked each day: chest and biceps on day 1, triceps and legs on day 2, shoulders and abs on day 3, and back and V-taper on day 4. Each workout lists specific exercises to perform for 8-12 repetitions over 3-4 sets, with 60-90 seconds of rest between sets. The program starts with 30 minutes of cardio and has days 5-7 for rest.

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4 DAYS WHOLE BODY WORKOUT PROGRAM Day 1: Chest & Biceps WORKOUT REPETITIONS TOTAL SETS Bench Press 8-12 3-4 Barbell Curls 8-12 3-4 Dumbbell Curls 8-12 3-4 Concentration Curls 8-12 3-4 Hammer Curls 8-12 3-4 Push Ups 8-12 3-4 Day 2: Triceps & Legs WORKOUT REPETITIONS TOTAL SETS Triceps Extensions 8-12 3-4 Skull-crushers 8-12 3-4 Lunges 8-12 3-4
Leg extensions 8-12 3-4 Squats 8-12 3-4 Day 3: Shoulder & Abs WORKOUT REPETITIONS TOTAL SETS Barbell Shoulder Press 8-12 3-4 Side Lateral Raise 8-12 3-4 Shrugs 8-12 3-4 Decline Twisting Weighted 8-12 3-4 Crunches Sit Ups 8-12 3-4 Day 4: V-taper & Back WORKOUT REPETITIONS TOTAL SETS Pull Ups 8-12 3-4 Wide Grip Lat Pull-down 8-12 3-4 Bent-Arm Barbell Pullover 8-12 3-4 Chin Ups 8-12 3-4 Close Grip Lat Pull-down 8-12 3-4 Under Hand Cable 8-12 3-4 Pull-down Day 5- 7: Rest • Program starts with 30 minutes Cardio workout. • 60-90 seconds rest between every two repetitions/workouts.

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Workout

  • 1. 4 DAYS WHOLE BODY WORKOUT PROGRAM Day 1: Chest & Biceps WORKOUT REPETITIONS TOTAL SETS Bench Press 8-12 3-4 Barbell Curls 8-12 3-4 Dumbbell Curls 8-12 3-4 Concentration Curls 8-12 3-4 Hammer Curls 8-12 3-4 Push Ups 8-12 3-4 Day 2: Triceps & Legs WORKOUT REPETITIONS TOTAL SETS Triceps Extensions 8-12 3-4 Skull-crushers 8-12 3-4 Lunges 8-12 3-4
  • 2. Leg extensions 8-12 3-4 Squats 8-12 3-4 Day 3: Shoulder & Abs WORKOUT REPETITIONS TOTAL SETS Barbell Shoulder Press 8-12 3-4 Side Lateral Raise 8-12 3-4 Shrugs 8-12 3-4 Decline Twisting Weighted 8-12 3-4 Crunches Sit Ups 8-12 3-4 Day 4: V-taper & Back WORKOUT REPETITIONS TOTAL SETS Pull Ups 8-12 3-4 Wide Grip Lat Pull-down 8-12 3-4 Bent-Arm Barbell Pullover 8-12 3-4 Chin Ups 8-12 3-4 Close Grip Lat Pull-down 8-12 3-4 Under Hand Cable 8-12 3-4 Pull-down Day 5- 7: Rest • Program starts with 30 minutes Cardio workout. • 60-90 seconds rest between every two repetitions/workouts.