Four Days Exercise Routine

by Gagan

Monday - CHEST

Tuesday- Rest

Wednesday- Back, Shoulders

Thursday- Biceps

Friday- Triceps

Saturday- Legs,Abs, Dips etc. Other activities

without lifting weight.
A Sample 4 Day Workout Routine to Build Muscle

One of the greatest aides to helping you consistently build muscles is to follow a workout routine. It is possible to follow a program that already has a set routine, or to design a workout routine yourself.

The importance with workout routine is that your exercise periods are not left to chance, but methodical. If you don’t go with a plan it is possible to neglect some areas of your body as you may tend to keep to the exercise that you enjoy instead of involving in exercises that are profitable for the whole body nonetheless.

Where to start in building a workout routine to build muscle

The best thing you have to choose is a range of exercises that are target the whole body, or that target different parts of the body so that at the end of each week you should have worked out the whole body.

If you are just getting into weight training, concentrating on whole body exercises or those that work a number of muscles at the same time are recommended. The scheme that you use for training also depends on how much time you have to spend in training each week. Those that can train for an hour each day for the whole week can concentrate on one part of their body each day. Those that have just a day or two need as much as possible to exercise their whole body in each training session.

Sample 4 day workout routine to build muscle

This sample 4 day workout can be used as it is or customized to suit your own schedule and needs. It is meant for some one that has about 45 minutes to 1 hour time to work out for 4 days a week.

This workout program is a simple full body workout program to build muscle and it looks like;

Day Workout
Day1 Full Body workout
Day2 Rest
Day3 Full body workout
Day4 Rest
Day5 Full body workout
Day6 Rest
Day7 Full Body workout

The full body workout routine consists of the following exercises that are completed in each of the workout days;

Exercise Sets to perform Repetitions
Bench Press 3 10, 10, 10
Lat Pull downs 3 10, 10,10
Leg extensions 3 15,15,15
Leg curls 3 10, 10, 10
Calf raises 3 10, 10, 10
Crunch 3 20, 20, 20

For muscle gain, you will need to increase the weights you are using and also work on increasing the repetitions or sets during each exercises session.

Another variation of this will involve the same schedule of a day of rest and a day of workout, but the routines will consist of doing workout that concentrates on the one or two parts of the body at a time.

Comments for Four Days Exercise Routine

Average Rating starstarstar

Click here to add your own comments

May 09, 2008
no no no
by: Anonymous

So you have whole days set aside for the small body parts but then for the biggest body parts you do two in a day?! This is not a good workout plan. Biceps on one day and tricep the next? This looks like a huge waste of time,,sorry.

Oct 04, 2007
Very good
by: Anonymous

This was good exercise routine

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Workouts.

Enter Your E-mail Address
Enter Your First Name (optional)

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you Beat It ! Your Favorite Weight Training Ezine.