@asncmiguel

Workout (4 Days/Week) Day 1 – Upper Body * Bench Press – 2×6-8 * Lat Pulldown – 2x6-8 * Incline Dumbbell Press – 2x6-8 * Seated Cable Row – 2x6-8 * Lateral Raises – 2x6-8 (close to failure ) * Triceps Pushdown – 2x6-8 * recline/ Preacher Curls – 2x6-8 Day 2 – Lower Body * Squat or Leg Press – 2x4-6 * Romanian Deadlift – 2x6-8 * Leg Extension – 2x8-12 * Leg Curl – 3×12–15 * Standing Calf Raises – 2x 12–15 Day 3 - Rest or Light Cardio (Walking 8–10k Steps) Day 4 – Upper Body * Incline Bench Press – 2x6-8 * Pull-Ups or Assisted Pull-Ups or lat pull down – 3x6-8 * Shoulder Press – 2x6-8 * Chest-Supported Row – 2x6-8 * Lateral Raises – 3x6-8 * Recline /Preacher Curl – 3×6-8 * Overhead Triceps Extension – 2x6-8 Day 5 – Lower Body * Hack Squat or Front Squat – 3×8–10 * Bulgarian Split Squat – 3×10 each leg * Hip Thrust – 3×10–12 * Leg Curl – 3×12–15 * Seated Calf Raises – 4×12–15