Kris and Dylan part 4

**Kris and Dylan Part 4** is an intense one-week program designed to elevate your upper body and leg strength through a focused 4-day training split. Each session is packed with compound and isolation exercises, including the Smith Machine AD Press, Pendulum Squat, and Chest Press, ensuring you target all major muscle groups effectively. With a mix of machines and free weights, this program is perfect for lifters at any level looking to build muscle and improve their overall fitness. Get ready to push your limits and achieve your strength goals!

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Week 1

AD Press (Smith Machine)

Lat Pulldown

Chest Press (Machine)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Cable Crunch

Pec Deck (Machine)

Shrug (Barbell)

Upper body 

Pendulum Squat

Stiff Leg Deadlift

Seated Calf Raise

Leg Extension

Hamstring Curl

Decline Sit Up (Weighted)

Legs

Bicep Curl (Machine)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Reverse Wrist Curl (Barbell)

Lateral Raise (Cable)

Arms 

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Lat Pulldown (Single Arm)

Shoulder Press (Machine)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Chest and back day

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