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Excersise advices — April 9, 2012 at 12:40 pm

4 Day Workout Plan for the Gym

There is no point in going to the gym every single day. Giving our body that kind of rhythm will not deliver results at all; in fact, it will over-train your body and give more pain than muscular mass. To have a workout plan for the gym is to have a discipline in exercising. A 4 day workout plan will put your body into a perfect rhythm and it will know when it is time for chest or back workout. Here is a simple 4 day workout plan for the gym that is able to give results and at the same time leave you fresh and pain free.


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There are 7 days in a week and there are some gyms that prefer not to work on Sundays. So, if your gym works 7 days a week than the 4 day workout plan will not be a problem. If your gym does not work on Sundays, than you need to include every Sunday as your rest-day in your workout plan. But don’t worry, the rest day won’t ‘kill’ the 4 day workout plan.
The simple 4 day workout plan for the gym goes like this:

Day 1: Chest (Pushups, Bench Press, Dumbbell Flyes)
Abs (Crunches and Hanging Knee Rise)

Day 2: Back (Pull Ups, One Arm Dumbbell Row and T-Bar Rows)
Abs (The Bicycle Crunch and the Russian Twist)

Day 3: Biceps and Triceps (Biceps Curl, Hammer Curls, Overhead Extensions, Triceps Bench Dips)
Abs (V-Ups and Captain’s Chair Leg Rise)

Day 4: Legs (Dumbbell Split Squat and Calf Rises)
15 minute Treadmill jogg with a normal tempo.

The exercises mentioned are the basic ones. There are plenty of exercises to chose from and it is recommendable that you switch exercises at every 2-3 weeks, but remain on the 4 day workout plan for the gym when it comes to muscle groups. Include a 10 minute warming up with couple of minutes of treadmill jogg.


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