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Full Body 4-Day Workout Plan

The document outlines a 3 session workout plan. Session A includes exercises like cable crossover squat to row, decline bench press, and inverted row with set and repetition details. Session B focuses on sumo squat, dumbbell step up, and stiff-legged deadlift. Session C covers exercises such as reverse cable flye, rope hammer curl, and close grip press up. Each session provides the number of sets and reps for various exercises along with weight and rest period details.

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GSyphas95
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315 views2 pages

Full Body 4-Day Workout Plan

The document outlines a 3 session workout plan. Session A includes exercises like cable crossover squat to row, decline bench press, and inverted row with set and repetition details. Session B focuses on sumo squat, dumbbell step up, and stiff-legged deadlift. Session C covers exercises such as reverse cable flye, rope hammer curl, and close grip press up. Each session provides the number of sets and reps for various exercises along with weight and rest period details.

Uploaded by

GSyphas95
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Session A

Exercise Cable Crossover Squat to Row Decline Bench Press On Arm Row Dumb-bell Pullover Inverted Row Sets 4 4 4 4 4 4 Reps 10 10 10 8 10 8 Weight RBE 4 1 Min 9 1 Min 50kg 1 Min 22kg 1 Min 12-14kg 1 Min N/A 30 Secs RBS 2 2 2 2 2 2 Min Min Min Min Min Min

Session B
Exercise Sumo Squat Dumb-bell Step up Stiff-legged Deadlift Bulgarian Spilt Squat Cable Crunch Dub-bell Side Bend Sets 4 4 4 4 4 4 Reps 10 8 8 8 10 8 Weight RBS 30kg 1 30kg 1 20kg 1 24kg 1 14 1 20kg 1 RBE Min Min Min Min Min Min 2 2 2 2 2 2 Min Min Min Min Min Min

Session C
Exercise Sets Reverse Cable Flye Rope Hammer Curl Cable Squat to Over Head Raise Tricep Dip Cable Split Squat to Overhead Press Close Grip Press Up Reps 4 4 4 4 4 4 10 10 10 10 10 8 Weight RBS 1 1 1 1 1 1 4 7 7 N/A 7 N/A RBE Min Min Min Min Min Min 2 2 2 2 2 2 Min Min Min Min Min Min

2 2 2 2 2 2

Min Min Min Min Min Min

2 2 2 2 2 2

Min Min Min Min Min Min

2 2 2 2 2 2

Min Min Min Min Min Min

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