Workout Plan





Workout Plan

Day 1                                   Day 2                              Day 3                                    Day 4

Squat                                 Bench                            Push ups                             Rest or Start over

Deadlift                             Dumbbell Flyes             Pull ups                              or Cardio

Leg curls                           Bicep curls                    Hanging leg raises

Leg extensions                  Tricep extensions          Crunches

Calf raises                          Forearm rolls                Russian Twist

Lunges                               Shrugs                           Mountain bike abs


Day 1
Back, shoulders, Biceps
Day 2
Legs
Day 3
Chest, Triceps,
Day 4
Back, Shoulders, Biceps
Day 5
Legs
Day 6
Chest, Triceps, Calves
Day 7
Rest

Day 1: Chest
Day 2: Arms
Day 3: Back
Day 4: Legs
Day 5: Shoulders