4 DAY DREAMER

this program is the perfect program, other programs, have a bunch of bs that you don't want to do, this program has everything you need. the first three days are for beginners, and the 4th day is for intermediate to advanced. you need a set of adjustable dumbbells and a bench, and a neck trainer in order to complete the 4th day at home.

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Week 1

Week 2

Week 3

Week 4

Week 5

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

One Arm Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Leg Press

Pull-Up (Bodyweight)

Bayesian Curl

Leg Curl

Hack Squat

Leg Extension

Lateral Raise (Machine)

Chest Supported Row (Machine)

Bicep Curl (Cable)

Calf Raise (Machine)

Upright Row (Barbell)

Chest Press (Machine)

Stiff Leg Deadlift

Lat Pulldown (Neutral Grip)

Single Arm Rear Delt Cable Fly

Incline Chest Fly (Dumbbell)

Seated Lateral Raise

Incline Curl (Dumbbell)

Neck Flexion

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