This is a full body four day workout program that hits all main muscle groups once per week. Its fantastic for novice lifters new to weightlifting learning the ropes, and the program doesn't include any heavy compound free-weight exercises. Thus making the program easier to get to grips with. Furthermore, making it safer for anyone with injuries that hinder mobility or a person seeking a lower impact program that focuses more on machine supported exercises. NOTE: Scroll to the bottom of the post for the PDF file downbloads of the program.
DAY 1: LEG AND SHOULDER ROUTINE
Exercise 1: Leg Press - 4 sets of 10 to 12 reps (60 seconds rest between sets)
Exercise 2: Leg Extensions - 4 sets of 12 to 15 reps (45 seconds rest between sets)
Exercise 3: Super Squat Machine (Facing out) - 3 sets of 12 reps (60-90 seconds rest between sets)
Exercise 4: Lying Leg Curls - 4 sets of 12 reps (645-60 seconds rest between sets)
Exercise 5: Seated Calve Raises: 4-5 sets of 15 reps (30 second rest between sets)
Exercise 6: Shoulder Press Machine - 4 sets of 10 to 12 reps (60 seconds rest between sets)
Exercise 7: Barbell Front Raises - 3 sets of 12-15 reps (30-45 seconds rest between sets)
Exercise 8: Dumbbell Side Lateral Raises - 3 set of 12 to 15 reps (30-45 seconds rest between sets)
Exercise 9: Rear Delt Flye Machine - 3 sets of 12 to 15 reps (30 seconds rest between sets)
DAY 2 - BACK AND BICEP ROUTINE
Exercise 1: Seated V-Grip Cable Rows - 4 sets of 8 - 12 reps (60 seconds rest between sets)
Exercise 2: Wide Grip Lat Pulldowns - 3 sets of 12 reps (45 seconds rest between sets)
Exercise 3: Hammer Low Rows - 3 sets of 12 reps (45 seconds rest between sets)
Exercise 4: Close Grip Pulldowns - 3 sets of 12 reps (45 seconds rest between sets)
Exercise 5: Seated Cable Wide Neutral Grip Rows - 3 sets of 10 to 12 reps (45 seconds rest between sets)
Exercise 6: Trap Leverage Shrug Machine - 4 sets of 10 to 12 reps (45-60 seconds rest between sets)
Exercise 7: Barbell Bicep Curls: 4 sets of 10 to 12 reps (30 second rest between sets)
Exercise 8: Dumbbell Hammer Curls - 3 sets of 12 reps (45 seconds rest between sets)
Exercise 9: EZ Barbell Preacher Curls - 3 sets of 12 to 15 reps (45 sets rest between sets)
DAY 3 - CHEST AND TRICEP ROUTINE
Exercise 1: Barbell Bench Press - 4 sets of 10 to 12 reps (45 seconds rest between sets)
Exercise 2: Incline Dumbbell Chest Press - 3 sets of 12 reps (60 seconds rest between sets)
Exercise 3: High to Low Cable Fly - 3 sets of 12 reps (45 seconds rest between sets)
Exercise 4: Chest Fly Machine - 3 sets of 12 to 15 reps (30-45 seconds rest between sets)
Exercise 5: Tricep Cable Pressdown - 4 sets of 10 to 12 reps (30 to 45 seconds rest between sets)
Exercise 6: Dumbbell Overhead Extensions - 3 sets for 12 to 15 (30-45 seconds rest between sets)
Exercise 7: Close Grip Smith Machine Press - 3 sets of 12 reps (30-45 seconds rest between sets)
DAY 4 - CARDIO AND ABS ROUTINE
Exercise 1: Hammer Crunch Machine - 4 sets of 15-25 reps (30 seconds rest between sets)
Exercise 2: Captain Chair Knee Raises - 3 sets of 15-25 reps (30 seconds rest between sets)
Exercise 3: Single Arm Dumbbell Side Bends - 3 sets of 25 reps each side (no rest between each set) fast forward to 2:10 seconds in the video for tutorial on to perform.
Exercise 4: Cardio Treadmill Workout 20-30 minutes
A) Beginner workout routine
B) Beginner-Intermediate Routine:
Warmup: speed: 3.3 - Incline: 4.0 - time: 3 minutes
Interval 1: speed: 3.8 - Incline: 6 - time: 2 minutes and 30 seconds
Interval 2: speed 4.0 - Incline: 8 - time: 1 minute and 30 seconds
Interval 3: speed 4.0 - Incline: 10 - time: 1 minute
Interval 4: speed 4.2 - Incline: 12- time: 1 minute
Interval 5: speed 4.5 - Incline: 15 - time: 1 minute
Interval 6: speed: 4.0 - Incline: 18 - time: 30-45 seconds
Now reverse back down to interval 1 following the exact same structure
B) Advanced routines (NOTE- PLEASE DON'T try this if you have not done any interval HIIT training. Firstly, try the beginner lower intensity treadmill routines and build up your endurance and stamina.
4 DAY PROGRAM DOWNLOAD (PDF FILE)
IF YOU ENJOYED WE ACCEPT DONATIONS
This program is completely FREE, however, it did take a lot of effort and creativity to assemble and was done to provide free and easy to follow programs for new and beginner lifters. If you enjoyed this program and found it helpful we would be highly gracious if you could donate a little something to buy our trainers a coffee or two, and a few protein bars. The below button is the link to the website called https://www.buymeacoffee.com/ that accepts donations via paypal.
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