In fitness, there are many fitness moves, and each fitness move has a good effect. Some people will also make fitness plans, but many people don’t understand what a fitness plan is. What about a fitness plan for four days a week? , some people still understand. So, how about the beginner version of the four-workout-a-week fitness plan? Let’s take a look below!

Monday

Training areas: middle chest, triceps

Barbell bench press 3x10RM (3 groups of each action, 10 times each; there is an explanation of RM in the notes below)

Dumbbell fly 3x10

Chest clamp 3x10

Butterfly chest 3x10

Heavy hammer pressure 3x10

Dumbbell bent-over extension 3x10

Wednesday

Training parts: latissimus dorsi, biceps

Seated pull-down 3x10

Seated Rowing 3x10

Dumbbell bent over rowing 3x10

Standing barbell curl 3x10

Seated dumbbell curl 3x10

Friday

Training parts: deltoid, abdominal muscles

Barbell seated press 3x10

Barbell front raise 3x10

Dumbbell lateral raise 3x10

Dumbbell bent over side raise 3x10

admireSit-ups 1x25

Stand up 1x25

Saturday

Training area: legs

Squat 3x10

Leg press 3x10

Seated leg extension 3x10

Prone leg curl 3x10

Heel raise 3x10

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