4daymaximum 0 PDF
4daymaximum 0 PDF
4daymaximum 0 PDF
Day One
Exercise Sets Reps
Back and Biceps
Deadlift 2 5
Barbell Row 3 8 - 12
Concentration Curl 3 10 - 12
Day Two
Exercise Sets Reps
Chest and Triceps
Bench Press 3 6 - 10
EZ Bar Skullcrusher 3 8 - 12
Day Four
Exercise Sets Reps
Quads, Hamstrings and Calves
Squat 3 6 - 10
Leg Press 3 15 - 20
Day Five
Exercise Sets Reps
Shoulders, Traps and Forearms
Seated Barbell Press 3 6 - 10
Upright Row 3 8 - 12
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