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4 Day Workout Program
Weight Training Routine

 

Below is a 4-day workout that targets every muscle group in the body. The below weight training program is performed on Monday, Tuesday, Thursday, and Friday with Wednesday and the weekends being rest days.

If you are a total beginner to weight training, make sure you first learn how to do each exercise correctly through the video exercise guide. However, instead of performing 4-6 repititions, start out using 10-12 reps for each exercise, until you get use to handling heavier weight. If you have no idea what I am talking about, check out the free beginners guide to weight training.
 

Monday

Chest

Sets

Reps

Flat Dumbbell Bench Press

2

4-6

Incline Bench Press

2

4-6

Dips

1

4-6

Abs

Sets

Reps

Swiss Ball Crunches

3

6-8

Swiss Ball Leg Raises

2

6-8

Forearms

Sets

Reps

Dumbbell Wrist Curls

2

6-8

Tuesday

Legs

Sets

Reps

Squats

3

4-6

Dumbbell Lunges

2

4-6

Stiff-Leg Deadlifts

2

4-6

Calves

Sets

Reps

Seated Calve Raises

2

6-8

Standing Calve Raises

2

6-8


Thursday

Shoulders

Sets

Reps

Military Press

2

4-6

Standing Dumbbell Side Laterals

2

4-6

Seated Rear Dumbbell Side Laterals

2

4-6

Triceps

Sets

Reps

Cable Push Downs

2

4-6

Close grip bench press

2

4-6


Friday

Back & Traps

Sets

Reps

Lateral Pull Downs

2

4-6

Seated Cable Rows

2

4-6

Deadlifts

2

4-6

Barbell Shrugs

2

4-6

Biceps

Sets

Reps

Curl Bar Curls

2

4-6

Standing Alternate Dumbbell Curls

2

4-6