3-day workout Introduction, 4-Week Plan

Day 1

Chest and Arms

1. Chest press machine or hammer strength flat- 4 sets 10-12 reps
2. Chest flys machine- 4 sets 10-12 reps
3. Chest upper press dumbbells- 3 sets 10-12 reps
4. Tricep extensions straight bar- 4 sets 10-12 reps
5. Tricep rope extensions wide- 4 sets 10-12 reps
6. Bicep ez curls or cable curls- 4 sets 10-12 reps
7. Ab crunches weighted machine- 4 sets 15-20 reps

Day 2

Shoulders and Back

1. Back lat pull downs- 4 sets 10-12 reps
2. Back cable rows- 4 sets 10-12 reps
3. Single lat pull backs machine or dumbbells- 3 sets 10-12 reps each arm
4. Shoulder press hammer strength- 4 sets 10-12 reps
5. Shoulder side raise dumbbells- 4 sets 10-12 reps
6. Shoulder reverse delts machine- 4 sets 10-12 reps
7. Ab crunches weighted machine- 4 sets 15-20 reps

Day 3

Legs

1. Leg Extensions- 4 sets 12-15 reps
2. Leg Press- 4 sets 10-12 reps
3. Lying Leg Curls- 4 sets 10-12 reps
4. Inner thigh abductor- 4 sets 15 reps
5. Glute kick up machine- 3 sets each leg 10-12 reps
6. Seated calf raises- 3 sets 15-20 reps
7. Ab crunch ball- 3 sets 20 reps