Trainer- 4 Day Simple Strength and Gain Program

Week 1

Day 1

Exercise Sets Reps Muscle Group
Push Ups 3 3 Chest
Barbell Incline Bench Press On Bench 3 8 Chest
Laying on Bench Dumbbell Flys Both Arms 3 12 Chest
Standing Dumbbell Upright Row One Arm 3 3 Shoulders
Pull-Up 3 6 Back
Standing Overhead Cable Pulldowns Both Arms 3 12 Back
Smith Machine Shoulder Press 3 3 Shoulders
Standing Barbell Military Press 3 6 Shoulders
Standing Dumbbell Side Raise Both Arms 3 12 Shoulders

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