Workout Program - 4 Day Chest Shoulder Triceps/legs Back Biceps
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1Workout
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# 13
4
D ay
C hest-‐Shoulder-‐Triceps/Legs-‐Back-‐Biceps
Name___________________________________
Day
# 1:
D ate________________________________
Set
# 1
Set
# 2
Set
# 3
Reps
Weight
Reps
Weight
Reps
Weight
DB
I ncline
B ench
12
12
12
DB
L ateral
R aise
12
12
12
Seated
T ricep
E xtension
12
12
12
Machine
C hest
F ly
12
12
12
DB
U pright
R ow
12
12
12
DB
K ickbacks
12
12
12
Crunches
15
15
15
Abdominal
M achine
15
15
15
Day
# 2:
D ate________________________________
Set
# 1
Set
# 2
Set
# 3
Reps
Weight
Reps
Weight
Reps
Weight
Smith
L unge
12
12
12
1
A rm
D B
R ow
12
12
12
DB
I ncline
C url
12
12
12
Hip
S led
12
12
12
Back
E xtension
( Ball)
12
12
12
DB
B icep
C url
( AlternaUng)
12
12
12
Situps
( Do
n ot
a nchor
f eet)
15
15
15
Side
C runch
15
15
15
Day
# 3:
D ate________________________________
Set
# 1
Set
# 2
Set
# 3
Reps
Weight
Reps
Weight
Reps
Weight
DB
I ncline
B ench
12
12
12
DB
L ateral
R aise
12
12
12
Seated
T ricep
E xtension
12
12
12
Machine
C hest
F ly
12
12
12
DB
U pright
R ow
12
12
12
DB
K ickbacks
12
12
12
Crunches
15
15
15
Abdominal
M achine
15
15
15
Day
# 4:
D ate________________________________
Set
# 1
Set
# 2
Set
# 3
Reps
Weight
Reps
Weight
Reps
Weight
Smith
L unge
12
12
12
1
A rm
D B
R ow
12
12
12
DB
I ncline
C url
12
12
12
Hip
S led
12
12
12
Back
E xtension
( Ball)
12
12
12
DB
B icep
C url
( AlternaUng)
12
12
12
Situps
( Do
n ot
a nchor
f eet)
15
15
15
Side
C runch
15
15
15
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