4-Day Workout Routine per Week
Monday:
- Shoulders: Military Press (2 × 8-10)
- Biceps: Bicep Curl (2 × 8-10)
- Legs: Barbell Squat (2 × 8-10)
Tuesday:
- Chest: Barbell Bench Press (2 × 8-10)
- Triceps: Overhead Barbell Triceps Extension (2 × 8-10)
- Back: Deadlift (2 × 8-10)
Wednesday:
- Active Rest Day
Thursday:
- Shoulders: Dumbbell Front Raise (2 × 8-10)
- Biceps: Reverse Bicep Barbell Curl (2 × 8-10)
- Legs: Barbell Lunges (2 × 8-10)
Friday:
- Chest: Chest Fly (2 × 8-10)
- Triceps: Dumbbell Triceps Kickback (2 × 8-10)
- Back: Dumbbell Row (2 × 8-10)
Saturday:
- Rest
Sunday:
- Active Rest Day