dolish dos's Personalized Strength Training Program

Welcome to your 4-week muscle-building journey, designed specifically for you! This program focuses on developing your arms, shoulders, and chest th rough a balanced mix of medium-volume workouts that fit seamlessly into your schedule of three days a week. With access to a full gym and a variety of equipment, you'll engage in effective exercises that promote strength and growth, setting a solid foundation for your fitness journey. By the end of this program, you’ll not only see noticeable gains in muscle definition but also feel more confident and empowered in your abilities. Let’s get started on sculpting the physique you’ve always wanted!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Wide Grip)

Dumbbell Shoulder Press

Bicep Curl (Dumbbell)

Upper Body Push & Pull

Squats (Barbell)

Leg Press (Machine)

Romanian Deadlift (Barbell)

Calf Raise (Machine)

Plank

Lower Body Strength & Core

Arnold Press

Tricep Extension (Dumbbell)

Hammer Curl

Lateral Raise (Dumbbell)

Cable Crossover

Arms & Shoulders Focus

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