Sofias

**Sofias** is a comprehensive 4-week workout program designed to elevate your strength and conditioning with 20 sessions focused on pushing your limits. Each week features targeted muscle groups with a blend of machine and free weight exercises, ensuring balanced development and preventing plateaus. Expect to engage in a variety of movements, including chest presses, lat pulldowns, and leg extensions, all tailored to maximize your gains. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan!

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Week 1

Week 2

Week 3

Week 4

Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Single Arm Tricep Extension (Cable)

Push day 

Lat Pulldown

T-Bar Row

Back Extension (Weighted)

Preacher Curl (Barbell)

Hammer Curl (Cable)

Reverse Pec Deck

Pull day

Leg Extension

Straight Leg Calf Raise

Leg Press (45 Degrees)

Hip Adductor (Machine)

Hip Abductor (Machine)

Hip Thrust (Barbell)

Goblet Squat

Leg day(quad focused)

Upper

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Lower(hammie focused)

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