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If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself!
Day 1: Glutes & hammies
Here's an example workout you can do:
- Hip thrust 3 x 8-12
- Dumbbell RDL 3 x 8-12
- Glute medius kickback 3 x 8-10
- Hamstring curl 3 x 10-12
Day 2: Shoulders & triceps
On this day, you can do this workout:
- Overhead press 3 x 6-10
- Lateral raise 3 x 8-15
- Rope extension 3 x 12-15
- Triceps press 3 x 8-12
- Rear delt fly 3 x 8-12
Day 3: Quads & glutes
To hit these muscles, do this workout:
- Barbell squat 3 x 6-10
- Leg extension 3 x 8-15
- Hip thrust 3 x 8-12
- Reverse lunge 3 x 8-12
Day 4: Back & biceps
Here's a great workout to do on this day:
- Single arm row 3 x 6-10
- Wide grip row 3 x 6-10
- Lat pulldown 3 x 8-12
- Incline curl 3 x 8-12
- Preacher curl 3 x 8-12
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