4-Day Upper Body and Core Workout Plan for Gym 

This 4-day gym program is designed for a 70-minute session, focusing on upper body and core strength using free weights and machines, avoiding leg exercises due injury. Each exercise includes 3–4 sets of 10–14 reps with 2-minute rests between sets. Sessions include a 5-minute warm-up and 5-minute cooldown. Consult your doctor before starting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Shrug (Dumbbell)

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Cooldown

Chest and Triceps

Stretching

Preacher Curl (Barbell)

Lat Pulldown (Neutral Grip)

Bicep Curl (Machine)

Kelso Shrug

Seated Row (Cable)

Back and Biceps

Shoulder Press (Machine)

Seated Lateral Raise (Dumbbell) 

Face Pull

Abs Crunch (Machine)

Shoulders and Core

Chest Fly (Machine)

Dumbbell Row

Seated Overhead Press (Barbell)

Seated Cable Woodchopper

Full Upper Body and Core

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