Day 1/Leg Day
Leg Extensions 4 x 15, 12, 10, 8
Leg Curls 4 x 15, 12, 10, 8
Narrow-Stance Squats 4 x 10, 8, 6, 4
Squats 4 x 10, 8, 6, 4
Single Leg Presses 4 x 15, 12, 10, 8
Calf Raises 4 x 25, 20, 15, 10

Day 2/Chest Day
Incline DB Presses 4 x 12, 8, 6, 4
Flat BB Presses 4 x 12, 8, 6, 4
DB Pullovers 4 x 15, 12, 10, 8
Cable Cross Overs (high angle) 4 x 15, 12, 10, 8

OFF DAY

Day 3/Back Day
Chin Ups 4 x 5
Seated Cable Rows 4 x 15, 12, 10, 8
DB Shrugs 4 x 12, 10, 8, failure
DB Bent Over Rows 4 x 10, 8, 6, 4
Deadlifts 4 x 12, 8, 6, 4

Day 4/Arms Day
Seated Military Presses 4 x 12, 8, 6, 4
DB Front Raises 4 x 15, 12, 10, 8
Rear Delt Rows 4 x 15, 12, 10, 8
BB Curls 4 x 12, 8, 6, 4
Cross Body Hammer Curls 4 x 15, 12, 10, 8
Incline Curls 4 x 12, 10, 8, 6
Reverse Cable Curls 4 x 15, 12, 10, 8
Weighted Bench Dips 4 x 15, 12, 8, 6
French Presses 4 x 12, 8, 6, 4
Triceps Push-Downs 4 x 15, 12, 10, 8

OFF DAY

OFF DAY

*core on off days
*cardio done for atleast 15 mins after every workout



I know I posted a different workout I was gonna do, but I think this'll do the trick. Criticism is welcomed.