Day 1: Cheast, biceps, calves.  Day 2: Back, abs.   

Day 3: Legs, calves. Day 4: Shoulders, triceps, abs

Day 1
Exercise Dumbbell Bench Press *  >20 Incline Hammer Press Machine Flyes Cable Crossover Seated alternate Dumbbel Curls Standing Barbell Curls Preacher or Hammer Curls Donkey Calf Raises Seated Calf Raises	Sets 5 4 3 2 3 3 2 4 4	Reps 10, 8, 6, 4, 12 8-10 10-12 12 8-10 10, 8, 6 8 20 15-20

 

Day 2
Exercise Wide-Grip Pull-Down Hammer Row Close-Grip Pull-Down Cable Row Regular Crunches Decline Crunches (twist) Hanging Knee Raise (twist)	Sets 4 4 3 3 4 4 4	Reps 10 8-10 8 10 15-20 15-20 15-20

 

Day 3
Exercise Single Leg Curl Squats * Hack Squats Leg Press Lying Leg Curl Stiff-leg Deadlifts Standing Calf Raises	Sets 4 5 4 4 4 4 5	Reps 12 6-12 10 10 10 10-12 15-20

 

Day 4
Exercise Behind the neck Presses * Barbell military Presses Machine Lateral Raises Rear-delt machine flyes Dumbbel Shrugs Lying French Press Triceps Pressdown Rope Pushdown Machine Crunches (seated)	Sets 4 3 3 4 3 4 3 3 4	Reps 10 10 10 10 8-10 8-12 10 10 15-20

* (One warm-up)

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