4 Day Workout

This workout is to work the whole body in 4 days. If you complete the 4 days in a row with out missing any days, you can take the 5th day off or start back with day 1 depending on your energy level or schedule. If you do miss days just pick up where you left off. The plan is never to quit.

1 set of each exercise to start
ad one additional set each week until 5.

Remember the #1 goal is to not injure yourself so taking it slow at the beginning is very important. Even if your whole workout only takes 15 minuites. Your untrained muscles will respond well to the minimal workout. It will get more difficult every workout from this day forward but the results will quickly start to show witch will help motivate you.

1. Chest & Triceps

  1. Bench press
  2. Incline press
  3. Cable Crossovers
  4. Triceps press with dumbbells or lying on back with curl bar
  5. Triceps press down with rope cable

2. Back & Biceps

  1. Lat pull downs (in-front of head) like pullups
  2. Bent over barbell rows
  3. Curl Barbell Curls
  4. Dumbbell Curls

3. Shoulders & Forearms

  1. Lateral raises with dumbbells
  2. Upright rows with barbell
  3. Wrist curls
  4. Reverse wrist curls

4. Legs

  1. Squats
  2. Leg press
  3. Leg curls
  4. Calf Raises
  5. Lower back roman chair extensions exercise

Non-motivated Workout

This is my optimized workout for when you are not very motivated to work out. This workout can be complete in 15-20 minutes and hits all major muscle groups. This keeps you in good enough shape to transition back to a serious workout when you are more motivated. The schedule is 2-3 times a week. (Monday, Wednesday, Friday) or (Tuesday & Thursday)

  1. Squats (legs) 2-3 Sets
  2. Bench (chest) 2-3 Sets
  3. Lat Pull-downs or Pull-ups (back) 2-3 Sets
  4. Lateral Raises (shoulders) 2-3 Sets
  5. Crunches (abs) 1 Set

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