4 Day Training Programme
(1 muscle group per day)
Day 1 - Shoulders
3 Warm-up Barbell/Dumbbell Shoulder Press
4 Barbell/Dumbbell Shoulder Press
4 Upright Barbell Row
4 Side Lateral Raise
4 Front Barbell Overhead Raise (optional)
Day 2 - Legs
3 Warm-up Squats
4 Squats
4 Romanian Deadlift
4 Leg-Extensions
4 Calf-raises (optional)
Day3 - Chest
3 Warm-up Bench Press
4 Bench Press
4 Incline Dumbbell Press
4 Dips
4 Press-up variations (optional)
Day 4 - Back
3 Warm-up Pull ups/Lat Pull-downs
4 Pull ups/Lat Pull-downs
4 Dead-lifts
4 Close-grip Cable Rows
4 Chin-ups (optional)