4 days/week muscle building workout routine

Hello,

You feel your muscle building process stopped at certain level and you dont grow?

Did you try to switch workout routine?

Here is a good one for 4 days/week.

This is a good routine for 4 days and will give you great muscle gains and definition if you add some cardio after workout and more reps in each set.

If you have any questions feel free to contact me via email.

4 DAYS WORKOUT ROUTINE

DAY 1

LEGS

Leg extensions 4 sets 10 reps

Squats or Leg press 4sets 10 reps

DAY 2
ARMS

BICEPS

Standing Dumbbell Alternate Biceps Curl 4 sets
Barbell Preacher Curl 3 sets

TRICEPS

Barbell Close Grip Bench Press or Cable Bent-over Triceps Extension 4 sets

Dumbbell Lying Triceps Extension or Lever Triceps Extension 3 sets



DAY 3

OFF


DAY 4
CHEST+ DELTS

CHEST

Bench Chest Press 4 sets

Weighted Chest Dip 3 sets

Cable Seated Fly 3 sets

DELTS

Arnold's Dumbbell Press 4 sets

Staying Dumbbell lateral Raise 4 sets

DAY 5
BACK + REAR DELTS

BACK

Pull-Ups 5 sets

Cable Seated Rows 4 sets

Barbell Shrug 3 sets

REAR DELTS

Dumbbell Lying Rear Delt Row  4 sets

Lever Seated Rear Lateral Raise (plate loaded) 3 sets


*Abs are trained each day in 2 exercises in 4 sets.

**Cardio 10-15 minutes after each workout.

Train hard!