Notes
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Workout 1:
Legs:
Squats
Leg curls
Shoulders:
Barbell shoulder press
Sitting side shoulder raises
Chest:
Chest press
Peck deck machine
Biceps:
Bicep curl
Barbell curl
Triceps:
Pushdown
Dips
Core:
AB crunch machine
Russian Twist
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Workout 2:
Legs:
Deadlift
Sprints
Shoulders:
Shoulder press
Standing side shoulder raise
Chest:
Dumbell press
Chest press
Core:
Reverse crunches
Cable rotation
Biceps:
Concentration curls
Bicep curls
Triceps:
Barbell skull crusher
Overhead dumbell extension
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Workout 3:
Legs:
Squats
Bridges
Shoulders:
Front plate raise
Reverse flyes
Chest:
Chest press
Dumbell arm-ins
Biceps:
Bicep curls
Pushups
Triceps:
Pulldowns
Core:
Swiss ball rollout
Bicycle crunches
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Workout 4:
Legs:
Romanian deadlift
Barbell lunge
Shoulders:
Shoulder press machine
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Chest:
Chest press
Bench press
Biceps:
Bicep curl
Triceps:
Tricep kickback
Core:
Spiderman plank
Crunches
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