December 09, 2024

good gym training program for 4 days in week (fullbody)

Published by
piki
28 published texts

Version 1

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  1. Monday: Full Body
  2. Tuesday: Full Body
  3. Wednesday: off
  4. Thursday: Full Body
  5. Friday: Full Body
  6. Saturday: off
  7. Sunday: off

Version 2

  1. Monday: Full Body
  2. Tuesday: Full Body
  3. Wednesday: off
  4. Thursday: Full Body
  5. Friday: off
  6. Saturday: Full Body
  7. Sunday: off

Version 3

  1. Monday: Full Body
  2. Tuesday: off
  3. Wednesday: Full Body
  4. Thursday: Full Body
  5. Friday: off
  6. Saturday: Full Body
  7. Sunday: off

  8. Workout A

  9. Squats: 3×8-10
  10. Bench Press: 3×8-10
  11. Rows: 3×8-10

  1. Workout B

  2. Deadlifts: 3×6-8
  3. Pull-Ups or Lat Pull-Downs: 3×8-10

  4. Shoulder Press: 3×8-10

  5. Workout C

  6. Squats: 3×6-8
  7. Bench Press: 3×6-8
  8. Pull-Ups or Lat Pull-Downs: 3×8-10
  9. Shoulder Press: 3×8-10
  10. Leg Curls: 3×8-10
  11. Biceps Curls: 3×10-15
  12. Face Pulls: 3×10-15

  1. Workout D

  2. Romanian Deadlift: 3×6-8
  3. Seated Cable Rows: 3×6-8
  4. Incline Dumbbell Press: 3×8-10
  5. Leg Press or Split Squats: 3×10-12
  6. Lateral Raises: 3×10-15
  7. Triceps Pushdowns: 3×10-15
  8. Standing Calf Raises: 4×6-10

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