Four days a week training plan

Aren’t the 3 days enough for you? You want to go to the gym more often, but spend less time on each occasion? Here you go!

Monday – workout

1. warm-up
2. incline dumbbell press (18-15) 6-5-4
3. dumbbell bench press 6-5-4
4. machine fly (hands below shoulder level) 6-5-4
5. standing cable skull crusher 8-6-4
6. overhead reverse-grip cable skull crusher (one arm) 8-6-4
7. hanging leg raises 24-21-18
8. seated calves with straight legs 21-18-15-12
9. stretching

Tuesday – rest

Wednesday – workout

1. warm-up
2. pull-up (15-10) 8-6-4
3. dumbbell row with chest support 6-5-4
4. close-grip pull-down (palms facing backwards) 6-5-4
5. trap bar shrug 8-7-6
6. 30-45° seated concentrated supinated curl (wide grip) 6-5-5
7. 30-45° seated concentrated hammer curl (narrow grip) 6-5-4
8. stretching

Thursday – rest

Friday – workout

1. warm-up
2. squat (15-12-8) 6-5-4
3. leg press 10-8-6
4. seated leg curl 6-5-4
5. leg extension 6-5-4
6. seated calves with straight legs 12-10-8-6
7. stretching

Saturday – workout

1. chin-up (15-10) 8-6-4-4
2. rope cable push-down (18-15) 12-10-8-6
3. lateral raises 12-11-10
4. lying rear delt raise 12-10-8
5. front raise 12
6. decline crunch 15-12-10
7. forearms superset 12/12-10/10-8/8

Sunday – rest