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Kelly's four-day workout plan

Shared By : kada5

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Beginner
Downloads / Views : 0 / 229

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Description

Day 1

Benchday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	20 sec	10	5
Back		Wide-Grip Lat Pulldown	20 sec	10	5
Triceps		Bench Dip	20 sec	10	5
Shoulders		Dumbbell Front Raise	20 sec	10	5
Chest		Push Up	20 sec	10	5
Shoulders		Dumbbell Lateral Raise	20 sec	10	5

Day 2

Squatday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	20 sec	10	5
Abs		Leg Raise	20 sec	10	5
Upper Legs		Leg Press	20 sec	10	5
Upper Legs		Thigh Abductor	20 sec	10	5
Back		Back Extensions - Hyperextensions	20 sec	10	5
Upper Legs		Thigh Adductor	20 sec	10	5
Cardio		Running	0 min	N/A	N/A

Day 3

Shoulderday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Cable Seated Row	20 sec	10	5
Abs		Ab Crunch Machine	20 sec	10	5
Shoulders		Barbell Up Right Row	20 sec	10	5
Biceps		Dumbbell Bicep Curl	20 sec	10	5
Biceps		Alternate Hammer Curl	20 sec	10	5
Triceps		Cable Triceps Pushdown	20 sec	10	5

Day 4

Deadliftday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	20 sec	10	5
Abs		Knee Hip Raise On Parallel Bars	20 sec	10	5
Back		Lying T-Bar Row	20 sec	10	5
Upper Legs		Lying Leg Curls	20 sec	10	5
Back		Back Extensions - Hyperextensions	20 sec	10	5
Back		Close-Grip Front Lat Pulldown	20 sec	10	5

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