This plan consists on working out 4 days a week, and focuses on giving time for the body to rest and recover properly. So legs go!
Monday: This day will be dedicated for Upper body, more specificly all the pushing movements, therefor working out Chest, Shoulders and Triceps.
Focus on conpound movements, as bench press, incline bench press, military press, side raises, dips , and rope pull downs for triceps.
Wednesday: Legs, Squats, leg press hamstrings on machine and same goes for Quads, and finish off with Calves.
Friday: Back to the upper body, this time for the pulling movements, therefor training Back and Biceps.
Lat pull downs, (wide grip) Bent over Rows, Pull ups, Preacher Curl machine for Biceps, and finish off with some sitted incline dumbell Curls.
Sunday: Abs/ Cardio, Incline crunches decline crunches and cable side pulls for obliques. finishing off with 15 min on the stationary bike.
