Day 1 Day 2 Day 3 Day 4

Muscle Building Program

Day 4

Back/Mid-Section Workout

BACK

CHINNING-MACHINE

Chinning Machine

4 Sets/10 Reps

CABLE-PULL-DOWNS-FRONT

Cable Pull Downs Front

4 Sets/10-12 Reps

DUMBELL

One Arm Dumbbell Rows

4 Sets/10-12 Reps

LOW-ROW-MACHINE

Base Cable Rows

4 Sets/10-12 Reps

MID-SECTION

bench-crunches

Bench Crunches

4 Sets/15-20 Reps

leg-raises

Leg Raises Machine

4 Sets/15-20 Reps

roman-situp

Roman Sit-ups

4 Sets/15-20 Reps

LOWER-BACK-MACHINE

Lower Back Machine

4 Sets/15-20 Reps

HOME

ACCOUNT

GYM

MEALS

STRETCH