# 4 Days exercise 

## Day 1 - PUSH (Heavy + Lean Muscle)

Bench Press

### Workout

- 4 × 5-6 Bench Press - Barbell
- 3 × 8-10 Dumbbell Press (Incline) - Dumbbell
- 3 × 8 Shoulder Press (Seated) - Dumbbell
- 3 × 8-10 Dip (Chest Version)
- 2 × 30 Push-Up
- 3 × 15 Lateral Raise - Dumbbell
- 3 × 10-12 Bicep Curl - Dumbbell


## Day 2 - PULL (Back + Core Tightening)

Pull-Up

### Workout

- 4 × 1-4 Pull-Up
- 4 × 6-8 Row (Bent-Over) - Barbell
- 3 × 10 Lat Pulldown (Full ROM) - Cable
- 3 × 12 Inverted Row
- 3 × 12-15 Leg Raise (Hanging, Straight)
- 2 × 60s Dead Hang
- 3 × 15 Face Pull - Cable
- 3 × 12-15 Triceps Pushdown - Cable


## Day 3 - LEGS (Fat Loss Driver)

Squat · Deadlift (Romanian) · Leg Press · Walking Lunge · Split Squat (Bulgarian) · Leg Raise (Hanging, Straight) · Plank · Calf Raise (Standing)

### Workout

- 4 × 5-6 Squat - Barbell
- 3 × 8-10 Deadlift (Romanian) - Barbell
- 3 × 12 Walking Lunge - Dumbbell
- 2 × 10 Split Squat (Bulgarian)
- 3 × 45-60s Plank
- 4 × 12-15 Calf Raise (Standing) - Machine


## Day 4 - UPPER + CALISTHENICS (Shred + Athletic Look) 

Wall Handstand Hold · Pull-Up · Push-Up (Decline) · Chin-Up · Bench Press · Ab Wheel Rollout · Hanging Knee Raise · Mountain Climber · Burpee

### Workout

- 4 × 30-45s Wall Handstand Hold
- 3 × 5 Pull-Up
- 3 × 15 Pike Push-Up
- 3 × 8-10 Chin-Up
- 3 × 10 Bench Press - Dumbbell
- 3 × 10 Crunch - Cable
- 3 × 15 Hanging Knee Raise
- 3 × 30s Mountain Climber
- 2 × 15 Burpee