Begin each workout day with 30 second elbow plank holds.

Day 1 

Machine Chest Press – 3 sets of 12-15 reps

Cable Lateral Pulldown (Overhand Grip) – 3 sets of 12-15 reps

Machine Overhead Shoulder Press – 3 sets of 12-15 reps

Seated Machine Row or Cable Row – 3 sets of 12-15 reps

Day 2

Leg Press – 3 sets of 12-15 reps

Seated or Lying Leg Curls – 3 sets of 12-15 reps

Leg Extension – 3 sets of 12-15 reps

Day 3

Incline Dumbbell Bench Press – 3 sets of 12-15 reps

Dumbbell Bentover Row – 3 sets of 12-15

Overhead Dumbbell Shoulder Press – 3 sets of 12-15 reps

Concentration Bicep Curls – 3 sets of 12-15 reps

Dumbbell Side Lateral Raises – 3 sets f 12-15 reps

Day 4

Body Squat – 3 sets of 12-15 reps

Low Box Step-Ups – 3 sets of 12-15 reps

Dumbbell Sumo Deadlifts – 3 sets of 12-15 reps

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