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Workout Plans
Nutrition
Muscle Groups

Phase 4

Week 1,2,3 - Day 1

Machine Incline Press - 3 sets - 8 -10 reps Barbell Flat Press - 3 sets - 10 - 12 reps Machine Fly - 3 sets - 12 - 15 reps Cable Crossover Decline Press - 3 sets 12 - 15 reps Lying Cable Extension - 3 sets - 8 to 10 reps Dumbbell Kickback - 3 sets - 10 to 12 reps Cable Straight Bar Pushdown - 3 sets - 12 to 15 reps Bicycle Crunch - 3 sets - To Failure Hanging Knee Raise - 3 sets - To Failure Plank - 3 set - 60 secs

Phase 4

Week 1,2,3 - Day 2

Close Grip Lat Pulldown - 3 sets - 8 -10 reps Seated Cable Row - Wide Grip - 3 sets - 10 - 12 reps Straight Arm Pushdown - 3 sets - 8 - 10 reps Cable Curl - 3 sets 10 - 12 reps Zottman Curl - 3 sets - 10 to 12 reps Rope Hammer Cable Curl - 3 sets - 12 to 15 reps Dumbbell Wrist Curl - 3 sets - 12 to 15 reps Dumbbell Reverse Wrist Curl - 3 sets - 12 to 15 reps

Phase 4

Week 1,2,3 - Day 3

Barbell Squat - 3 sets - 8 -10 reps Dumbbell Sumo Squat - 3 sets - 8 - 10 reps Dumbbell Walking Lunge - 3 sets - 10 - 12 reps (each side)Romanian Dead Lift - 3 sets 6 - 8 reps Seated Leg Curl - 3 sets - 10 to 12 reps Standing Calf Raise - 3 sets - 20 to 25 reps Seated Calf Raise - 3 sets - 20 to 25 reps

Phase 4

Week 1,2,3 - Day 4

Machine Overhead Press - 3 sets 8 to 10 reps Barbell Upright Row - 3 sets 10 to 12 reps Dumbbell Lateral Raise - 3 sets - 10 to 12 reps Dumbbell Bent Over Lateral Raise - 3 sets - 12 to 15 reps Seated Dumbbell Shrug - 3 sets - 12 to 15 reps Reverse Crunch- 3 sets - To failure Crunch - 3 sets - To failure Crossover Crunch - 3 sets - 10 to 12 reps (each side)

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