General Fitness Introduction, 4- Week Plan

Day 1

Chest, Triceps, Biceps and Core

1. Chest upper press dumbbells - 12,10,8,8 reps
2. Tricep rope wide superset with tricep rope extensions straight down- 12,10,8,8 reps each
3. Chest flat hammer strength press- 12,10,8,6 reps
4. Tricep straight bar extensions-12,10,8,8 reps
5. Bicep double concentration curls- 12,10,8,8 reps
6. Ball squats- 3 sets 20-30 reps
7. Ball crunches- 3 sets 20-30 reps

Day 2

Shoulders Back and Core

1. Back lat pull downs - 12,10,8,8 reps
2. Shoulder press hammer strength or machine press- 12,10,8,8 reps
3. Back cable rows -12,10,8,8 reps
4. Shoulder side raises- 12,10,8,8 reps
5. Single lat pull backs- 4 sets each arm 10 reps
6. Ball lunges-3 rounds 15 reps each leg
7. Ab crunch weighted machine- 3 sets 15-20 reps each

Day 3

Legs

1. Leg Press regular feet low and wide- 15,12,10,10 reps
2. Leg extensions- 4 sets 10-12 reps
3. Leg curls lying- 4 sets 15,12,10,10 reps
4. Sumo squats dumbbells 4 sets 10-12 reps
5. Inner thigh abductor machine- 4 sets 10-12 reps
6. Outer thigh adductor- 4 sets 10-12 reps 
7. Seated calf raises- 3 sets 20 reps