Part of the
You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated: March 12, 2005
Here is a perfect four day a week
exercise routine that works all the major muscle groups. Can be done in a half
hour or stretch it to 2 hours for that perfect body.
If you are looking for that nice set of workouts that can keep your body toned,
then this big set is just what you need. Each day presents the workouts you
need for specific parts of your body. It allows for 3 days of rest a week.
Day one you are working the legs, chest, and triceps. Day two leads you to work
the shoulders, back, lats and biceps. Day three, you are back to legs, chest
and biceps. Then the final set is the shoulders, back, and biceps.
Toss in a couple of days of rest between day 2 and day 3 and then one day of
rest after workout 4. Then hit it hard again the next week. If you are just
looking to stay toned until summer weekend warrior series starts up or you want
to experience the look of that perfect body. This four day workout is what you
need.
Printable
Copy of Workout Schedule
|
| Day One |
Day Two |
|
Squat
|
Upright Row |
|
Leg Extension
|
Side Deltoid Raise |
|
Heel Raise with Dumbbells
|
Military Press with Dumbbells |
|
Bench Press
|
Wide Grip Row |
|
Dumbbell Fly
|
Preacher Curls |
|
Dumbbell Kickback
|
Cheater Curls |
| Day Three |
Day Four |
|
Duck Squat with Dumbbells
|
Dumbbell Raise |
|
Leg Curl
|
Front Deltoid Raise |
|
Stationary Lunge with Dumbbells
|
Wide Grip
Lat Pulldowns |
|
Incline Bench Press
|
Toe Touch with Dumbbells or Good Morning |
|
Decline Dumbbell Fly
|
One Arm Dumbbell Row |
|
Dips with Plates
|
Seated Curls |
Get into a regular habit with this
workout schedule and see yourself get stronger. You are only in the gym for a
half hour, so you won't get burned out with this program. You stay positive,
you have more energy, more time and more strength. You have a full body
workout. You have exercised your
Shoulders,
Back, Biceps,
Chest,
Legs, and
Triceps. This is happening four times a week, you are in control and
your body will respond with strength and bulk.
|