Workout Plan for Beginners 4 Days/Week

DAY 1
Incline bench press 15/12/10/8
Flat bench press 15/12/10
Pec fly 15/15/15
Cable cross 15/12/10
Pully push down 15/15/15
Cable kick back 15/15/15

DAY 2
Latt pull down 15/12/10/8
Single arm dumbbell row 8-10 reps 3 sets
Close grip pull down 15/12/10
Seated rowing 15/15/15
Standing Barbell curl 15/15/15
Hammer curl both arm 10/10/10

DAY 3
Squats 15/12/10/8
Leg Press Machine 15/15/15
Curl seated/Lying 15/12/10
Leg extension 15/15/15
Standing calf raise on Smith machine 15/15/15

DAY 4
Standing military press 15/12/10
Side raise with dumbbell 15/15/15
Upright row low pully cable 15/12/10
Face pully on high pully cable 15/15/15
Shrugs on barbell 15/15/15