Homeless Guy in Gym Walls

This program contains what I feel is the best exercises for every muscle group, contained into four days a week. It is most likely a good plan for all fitness levels, just go at your own pace. Remember, quality over quantity!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Seated Row (Cable)

Lat Pulldown

Skull Crusher (Barbell)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Lateral Raise (Machine)

Groovy

Leg Press (45 Degrees)

Trap Bar Deadlift

Hip Adductor (Machine)

Leg Extension

Lying Leg Curl

Calf Raise (Machine)

Abs Crunch (Machine)

Hip Abductor (Machine)

Tubular

Seated Calf Raise

Abs Crunch (Weighted)

Swag

Shoulder Press (Machine)

Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Pull-Up (Weighted)

Skull Crusher (Dumbbell)

Bicep Curl (Machine)

V-Handle Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Radical

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