4 week Trainer

W1-4

Day 1

Legs

Crunches 4 sets x50 reps

Back Extension 4 set x20 reps

Front Box Squats 5 sets x5,5,5,1,10

Superset x4

Leg Press x20 reps

Leg DB step ups x10 reps (each leg)

Superset x4

DB Sumo Squat x20 reps

Leg Press Calf Raises x12

Non-stop Walking Lunges x5 min (increment by 2 min every week)

Day 2

Chest

Incline Bench Press 6 sets x2 reps

Superset x4

Flat Bench DB Press x20,15,12,10,8

Push ups x20,15,12,10,8

Superset x4

Decline DB Flyes x12 reps

Pec Dec Flyes x12 reps

Hanging Leg Raises or on Parallel Dip Bar Leg Raises 7×6-10 (slow and controlled, no swinging)

Non-stop Walking Lunges x5 min (increment by 2 min every week)

Day 3

Back

Wide Grip Pull Ups 4 sets x5-10 reps

Reverse Grip Barbell Row 4 sets x8-12 reps

Superset x4

Midrow x8-10 reps

Single Arms DB Rows x10 reps

Superset x4

Close Grip Pulldowns x12-15 reps

Weighted Back Extensions x20 reps

Non-stop Walking Lunges x5 min (increment by 2 min every week)

Day 4

Shoulders

Barbell Shoulder Press x15,15,12,9,11 (Go as heavy as you can)

Quadruple Dropset of DB Front Raises x3 sets

DB Lateral Raises 4 sets x8-12 reps

Superset x4

Rear Delt Cable Flyes x12-15 reps

DB Shrugs x15 reps

Non-stop Walking Lunges x5 min (increment by 2 min every week)

Day 5

Arms

Superset x4

Weighted Dips x8 reps

DB Curls x10 reps

Superset x3

EZ Bar Skull Crushers x10 reps

Close Grip EZ Bar Curls x10 reps

Superset x3

Triceps Pressdown x12 reps

High cable Curls x12 reps

Non-stop Walking Lunges x5 min (increment by 2 min every week)

Day 6

Conventional Deadlift 8 sets x2 reps

Hanging Leg Raises 4 sets x10 reps

Superset x4

Decline Crunches x12 reps

Standing Calf Raises x20 reps

Stick Twists x20 reps

Non-stop Walking Lunges x5 min (increment by 2 min every week)