Tag Archives: 4 day workout plan

2016 Workout Plan

We hope you had a nice Christmas and New Year’s celebration. But now it’s time to get down to business. It’s time to do more than just think about goals. You need to write them down and give yourself deadlines. You need a plan, and we’re giving you a 2016 workout plan.

We assume being on our site that you already workout. Why else would you be here? But we all get stuck from time to time and we end up just showing up. Well, just showing up to the gym doesn’t cut it.

2016 Workout Plan for You

This is our 2016 workout plan that consists of 4 training days. We encourage training each muscle once per week. Here’s our 2016 workout plan:

Day 1: Chest and Shoulders

Bench Press: 3 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Cable Flyes; 3 sets x 10-12 reps
Seated Dumbbell Press: 3 sets x 8-10 reps
Lateral Raises: 10-12 reps

Day 2: Legs

Squats: 4 sets x 10-12 reps
Leg Press: 4 sets x 10-12 reps
Leg Extensions: 3 sets x 12 reps
Leg Curls: 3 sets x 12 reps

Day 3: Back & Traps

Deadlifts: 3 sets x 8 reps
Bent Over Rows: 3 sets x 8-10 reps
Lat Pulldowns: 3 sets x 10-12 reps
Seated Rows: 3 sets x 10-12 reps
Barbell Shrugs: 3 sets x 10-12 reps

Day 4: Biceps & Triceps

Barbell Curls: 3 sets x 10 reps
Dumbbell Curls: 3 sets x 12 reps
Cable Pressowns: 3 sets x 10 reps
Rope Extensions: 3 sets x 12 reps
Dips: 3 sets x 15 reps

You can split up the days in this 2016 workout plan. For example, you could workout for two days in a row followed by a day off. Or you could do something like the below workout schedule:

Monday – Day/Workout 1
Tuesday – Day/Workout 2
Wednesday – Off/Rest
Thursday – Day/Workout 3
Friday – Day/Workout 4
Saturday – Off/Rest
Sunday – Off/Rest

Try our 2016 workout plan. You can start today. Remember, the key to results is consistency. Stick with this plan.

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