1. 4 DAYS WHOLE BODY WORKOUT PROGRAM
Day 1: Chest & Biceps
WORKOUT REPETITIONS TOTAL SETS
Bench Press 8-12 3-4
Barbell Curls 8-12 3-4
Dumbbell Curls 8-12 3-4
Concentration Curls 8-12 3-4
Hammer Curls 8-12 3-4
Push Ups 8-12 3-4
Day 2: Triceps & Legs
WORKOUT REPETITIONS TOTAL SETS
Triceps Extensions 8-12 3-4
Skull-crushers 8-12 3-4
Lunges 8-12 3-4

2. Leg extensions 8-12 3-4
Squats 8-12 3-4
Day 3: Shoulder & Abs
WORKOUT REPETITIONS TOTAL SETS
Barbell Shoulder Press 8-12 3-4
Side Lateral Raise 8-12 3-4
Shrugs 8-12 3-4
Decline Twisting Weighted 8-12 3-4
Crunches
Sit Ups 8-12 3-4
Day 4: V-taper & Back
WORKOUT REPETITIONS TOTAL SETS
Pull Ups 8-12 3-4
Wide Grip Lat Pull-down 8-12 3-4
Bent-Arm Barbell Pullover 8-12 3-4
Chin Ups 8-12 3-4
Close Grip Lat Pull-down 8-12 3-4
Under Hand Cable 8-12 3-4
Pull-down
Day 5- 7: Rest
• Program starts with 30 minutes Cardio workout.
• 60-90 seconds rest between every two repetitions/workouts.