Ultimate 4 Week Workout

Schedule

SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
	Workout #1	Workout #2	Workout #3	Workout #4		Workout #5

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Workout #1

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Bench Press - 8-10 Reps
Incline Press - 8-10 Reps
Incline Or Flat Fly - 8-10 Reps
Dips Or Decline Press - 8-12 Reps
Cablecrossover - 12 Reps
Incline Sit-ups - max Reps
Leg Raises - 15-20 Reps
Roman Chair Sit-ups - max Reps

Workout #2

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Pull-ups/pulldown - 8-10 Reps
T-bar Row - 10 Reps
Front-pulldown - 8-10 Reps
Bent Rows - 8 Reps
Cable Row - 8-10 Reps
Deadlift - 10-12 Reps
Hyperextention - 15 Reps
Crunches - 50 Reps
Incline Sit-ups - 25 Reps
Twists - 100 per side Reps

Workout #3

Barbell Curl - 6-10 Reps                                                                    Preacher Curl - 10 Reps        

Dumbell Curl  - 8-10 Reps                                   Chin-ups - max Reps

Close-grip Press - 10 Reps                                                                            Dips - max Reps     

Pushdowns - 10 Reps                                          Reverse Pushdowns/kickbacks - 10 Reps   

Cable Crunch - 25 Reps                                                    Twists - 100 per side Reps

1. Preacher Curl - 10 Reps   ___________   
2. Dumbell Curl - 8-10 Reps   ___________
3. Chin-ups - max Reps_______________
4. Close-grip Press - 10 Reps_______________
5. Dips - max Reps______________
6. Pushdowns - 10 Reps__________________
7. Bench Dips - max Reps________________
8. Reverse Pushdowns/kickbacks - 10 Reps______________
9. Cable Crunch - 25 Reps_______________
10. Twists - 100 per side Reps_______________

Workout #4

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Barbell Press - 10 Reps
Lateral Raise - 10-12 Reps
Bent-raises - Reps
Upright Row - 10 Reps
One Arm Side Cable Raise - 15 per side Reps
Squats - 10 Reps
Leg-extention - 10-12 Reps
Leg Press - 10 Reps
Hack-squats - 10 Reps
Leg-curls - 10-12 Reps

Workout #5

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Bench Press - 10 Reps
Dips - 10-12 Reps
Front Pulldown - 10 Reps
Cable Row - 10 Reps
Dumbell Press - Reps
Lateral Raise - 8-10 Reps
Barbell Curl - 10 Reps
Pushdowns - 10 Reps
Squats - 10 Reps
Leg-extention - 10-12 Reps
Incline Sit-up - 50 Reps
Leg Raises - 15 Reps

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