Body-core 2

4 day Weight Lifting 
2 day Core workout plan
With focus on the following muscles :
- lower back 
- rear delts
- calves
- forearms
- adductors
- abductors

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push

Deadlift (Barbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Pull

Plank

Wood Chop

Hanging Leg Raise

Russian Twist

Side Plank

Landmine Twist

Stability + Obliques

Squat (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Standing Calf Raise

Seated Calf Raise

Legs

Romanian Deadlift (Barbell)

Back Extension

Squat (Dumbbell)

Shrug (Dumbbell)

Farmer's Walk (Weighted)

Reverse Wrist Curl (Barbell)

Dead Hang

Posterior Chain + Grip

Decline Sit Up (Bodyweight)

Cable Crunch

Lying Leg Raise

Bicycle Crunch

Pallof Press

Mountain Climber

Strength & Anti-Rotation

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