Day A Name Date 4PPP

Back

Equipment ________ Barbell Cable Dumbbell Lever ________ Assisted Weighted

Latissimus Dorsi ____________ Chin-up Close Grip Chin-up Close Grip Pulldown Front Pulldown Pull-up Rear Pull-up Rear Pulldown Underhand Chin-up Underhand Pulldown ____________ Pullover

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Delt

Equipment ________ Barbell Cable Dumbbell Lever Smith

Deltoids (Side) ____________ Lateral Raise Lying Lateral Raise Upright Row ____________ Front Lateral Raise

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Back

Equipment ________ Barbell Cable Dumbbell Lever Smith ________ Cambered Bar

Back ____________ Bent-over Row Bent-over Row (Close Grip) Lying Row Seated High Row Seated Row Seated Row (Wide Grip) Incline Row ____________ One Arm High Row One Arm Row

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Delt

Optional ________ Barbell Cable Dumbbell Lever Smith

Deltoids (Side) ____________ Lateral Raise Lying Lateral Raise Upright Row ____________ Front Lateral Raise

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Trap

Equipment ________ Barbell Cable Dumbbell Lever Sled Smith ________ Cambered Bar Trap Bar

Trapezius ____________ Shrug Seated Shrug ____________ Gripless Shrug Seated Gripless Shrug

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Back

Equipment ________ Barbell Cable Dumbbell Lever Smith ________ Assisted Weighted ________ Cambered Bar

Back or Lats ____________ Bent-over Row Bent-over Row (Close Grip) Lying Row Seated High Row Seated Row Seated Row (Wide Grip) Incline Row ____________ One Arm High Row One Arm Row ____________ Chin-up Close Grip Chin-up Close Grip Pulldown Front Pulldown Pull-up Rear Pull-up Rear Pulldown Underhand Chin-up Underhand Pulldown ____________ Pullover

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Delt

Equipment ________ Barbell Cable Dumbbell Lever Smith

Deltoids (Rear) ____________ Row (Elbows Out) ____________ Lying Rear Lateral Raise Rear Lateral Raise Seated Rear Lateral Raise Seated Rear Lateral Raise (Gripless)

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Day B

Chest

Equipment ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ Cambered Bar

Chest ____________ Bench Press Chest Dip Chest Press Decline Chest Press Decline Bench Press

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Chest

Equipment ________ Barbell Dumbbell Lever Sled Smith ________ Cambered Bar

Chest (Upper) ____________ Incline Bench Press Incline Chest Press

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Chest

Equipment ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ Cambered Bar

Chest ____________ Bench Press Chest Dip Chest Press Decline Chest Press Decline Bench Press ____________ Lying Fly Pec Deck Fly Pullover Seated Fly Standing Fly

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Chest

Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ Cambered Bar

Chest ____________ Bench Press Chest Dip Chest Press Decline Chest Press Decline Bench Press ____________ Lying Fly Pec Deck Fly Pullover Seated Fly Standing Fly ____________ Incline Bench Press

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Delt

Equipment ________ Barbell Cable Dumbbell Lever Sled Smith

Deltoids (Front) ____________ Behind Neck Press Military Press Shoulder Press ____________ Arnold Press Front Raise

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Neck

Optional ________ Cable Lever ________ Weighted

Splenius ____________ Neck Flexion Lateral Neck Flexion

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Neck

Optional ________ Cable Lever ________ Weighted

Sternocleidomastoid ____________ Neck Extension Lateral Neck Flexion

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Delt

Optional ________ Barbell Cable Dumbbell Lever Sled Smith

Deltoids (Front) ____________ Behind Neck Press Military Press Shoulder Press ____________ Arnold Press Front Raise

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Day C

Ham

Equipment ________ Barbell Cable Dumbbell Lever Smith ________ Weighted

Hamstrings ____________ Lying Leg Curl Kneeling Leg Curl Standing Leg Curl Seated Leg Curl ____________ Glute-ham Raise Hamstring Raise ____________ Good-morning Hip Extension Straight-leg Deadlift Straight-back Straight-leg Deadlift

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Bi

Equipment ________ Barbell Cable Dumbbell Lever ________ EZ Barbell

Biceps ____________ Curl Incline Curl One Arm Curl

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Ham

Equipment ________ Barbell Cable Dumbbell Lever Smith ________ Weighted

Hamstrings ____________ Lying Leg Curl Kneeling Leg Curl Standing Leg Curl Seated Leg Curl ____________ Glute-ham Raise Hamstring Raise ____________ Good-morning Hip Extension Straight-leg Deadlift Straight-back Straight-leg Deadlift

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Hip

Optional ________ Cable Lever

Hip Abductors ___________ Hip Abduction Seated Hip Abduction Standing Hip Abduction

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Brac

Optional ________ Barbell Cable Dumbbell Lever ________ EZ Barbell

Brachialis ____________ Preacher Curl Concentration Curl

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Hip

Optional ________ Cable Lever ________ Weighted

Hip Flexors ____________ Decline Sit-up Hip Flexion Hanging Leg Raise Incline Leg Raise Leg Raise Roman Chair Sit-up Single Leg Raise Vertical Leg Raise

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Brac

Optional ________ Barbell Cable Dumbbell Lever ________ EZ Barbell

Brachioradialis ____________ Hammer curl Reverse Curl Reverse Preacher Curl

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Ab

Equipment ________ Cable Lever ________ Weighted Medicine Ball

Abdominal ____________ Hanging Hip Raise Hip Raise Incline Hip Raise Incline Sit-up Sit-up vertical Hip Raise ____________ Incline Crunch Crunch Kneeling Crunch Seated Crunch Seated Crunch (Gripless) ____________ Incline Twisting Sit-up ____________ Incline Twisting Crunch Twisting Crunch

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Fore

Optional ________ Barbell Cable Dumbbell Lever

Wrist Flexors ____________ Wrist Curl

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Obl

Optional ________ Cable Dumbbell Lever ________ Weighted ________ Broomstick Medicine Ball

Obliques ____________ Side Bend Twist Twist (Gripless) 45º Side Bend

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Fore

Optional ________ Barbell Cable Dumbbell Lever

Wrist Extensors ____________ Reverse Wrist Curl

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Day D

Quad

Equipment ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ Safety Bar Trap Bar

Quadriceps or Glute ____________ 45º Leg Press Lying Leg Press Seated Leg Press Squat ____________ Front Squat Hack Squat Leg Extension Lunge Rear Lunge Sissy Squat Step-up ____________ Deadlift

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Tri

Equipment ________ Barbell Cable Dumbbell Lever Smith ________ Assisted Weighted ________ EZ Barbell Special Bar

Triceps ____________ Bench Dip Bent-over Triceps Extension Close Grip Bench Press Incline Triceps Extension Kneeling Triceps Extension Lying Triceps Extension Pushdown Triceps Extension Triceps Dip ____________ Kickback One Arm Pushdown One Arm Triceps Extension

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Quad

Equipment ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ Safety Bar Trap Bar

Quadriceps or Glute ____________ 45º Leg Press Lying Leg Press Seated Leg Press Squat ____________ Front Squat Hack Squat Leg Extension Lunge Rear Lunge Sissy Squat Step-up ____________ Deadlift

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Tri

Equipment ________ Barbell Cable Dumbbell Lever Smith ________ Assisted Weighted ________ EZ Barbell Special Bar

Triceps ____________ Bench Dip Bent-over Triceps Extension Close Grip Bench Press Incline Triceps Extension Kneeling Triceps Extension Lying Triceps Extension Pushdown Triceps Extension Triceps Dip ____________ Kickback One Arm Pushdown One Arm Triceps Extension

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Quad

Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ Safety Bar Trap Bar

Quadriceps or Glute ____________ 45º Leg Press Lying Leg Press Seated Leg Press Squat ____________ Front Squat Hack Squat Leg Extension Lunge Rear Lunge Sissy Squat Step-up ____________ Deadlift

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Calf

Equipment ________ Barbell Cable Dumbbell Lever Sled Smith ________ Weighted ________ Safety Bar

Calf ___________ 45º Calf Press Donkey Calf Raise Lying Calf Press Seated Calf Extension Seated Calf Press Single Leg Calf Raise Standing Calf Raise

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Hip

Optional ________ Cable Lever

Hip Adductors ____________ Hip Adduction Seated Hip Adduction Standing Hip Adduction

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Calf

Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Weighted ________ Safety Bar

Calf ___________ 45º Calf Press Donkey Calf Raise Lying Calf Press Seated Calf Extension Seated Calf Press Single Leg Calf Raise Standing Calf Raise

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Calf

Optional ________ Barbell Lever Smith ________ Safety Bar

Soleus ___________ Seated Calf Raise

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Tibia

Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Safety Bar Special Bar

Tibialis Anterior ___________ 45º Reverse Calf Press 45º Reverse Calf Raise Lying Reverse Calf Press Reverse Calf Raise Seated Reverse Calf Press Single Leg Reverse Calf Raise

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Optional ________ Barbell Cable Dumbbell Lever Sled Smith ________ Assisted Weighted ________ EZ Barbell Safety Bar Trap Bar ________ Special Bar

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Notes: