4 Day A Week WORKOUT PLAN Monday – Push Day – Incline dumbbell press – 4x10 – Seated shoulder press – 4x10 – Dumbbell lateral raises – 3x15 – Tricep pushdowns – 3x12 – Push-ups to failure Tuesday – Pull Day – Dumbbell or barbell rows – 4x10 – Lat pulldowns or pull-ups – 4x12 – Cable rows – 3x12 – Dumbbell curls – 3x12 Thursday – Leg Day – Goblet or barbell squats – 4x10 – Romanian deadlifts – 4x8 – Walking lunges – 3x20 steps – Calf raises – 3x20 – Wall sits – 3x30 sec Friday – Full Body & Core