4-Day Muscle Builder

Moderate weights for muscle growth

chest

EZ-Bar Skullcrusher

3 sets of 12 reps

Incline cable chest fly

3 sets of 12 reps

Decline dumbbell bench press

3 sets of 10 reps

Incline dumbbell bench press

4 sets of 8 reps

rest

rest

legs

Leg Press

4 sets of 8 reps

Landmine twist

3 sets of 12 reps

Standing Calf Raises

4 sets of 15 reps

Barbell glute bridge

3 sets of 10 reps