Free Weight (Advanced) 4 Day

Chest (Day 1)

Bench Press or Dumbell Press
Incline Press or Dumbell Press
Flat Bench or Dumbell Flyes
Pec. Deck Machine

Triceps (Day 1)

Lying Triceps Extensions
Seated Triceps Extensions
Triceps Cabel Pushdown

Back (Day 2)

Lat Pulldown to Front
Close Grip Lat Pulldown
Low Pully Row
One Arm Dumbell Row on Bench

Biceps (Day 2)

Preacher Curl Barbell or Dumbell
Alternate Dumbell Curls

Shoulders (Day 3)

Seated Shoulder Press
Standing Side Laterals
Seated Bent Lateral Raises
Medium Width Upright Row
Shrugs

Calves (Day 3)

Seated Calf Raise
Standing Calf Raise

Legs (Day 4)

Squats
Leg Press
Stiff Leg Dead Press
Leg Curls
Leg Extensions

Abdominals (Day 1 & 3)

Abdominal Crunches
Side Twist abdominal Crunch

**Tips**

-Do a 5-10 minute warmup
-For muscle building do 8-10 reps
-Do 3 to 4 reps
-Always take small drinks of water during workout
-Get atleast 8 hors of sleep for proper recuperation