4-Day Exercise Regimen Example
Day 1:
Day 2:
Day 3:
Day 4:
Abs and Chest
Abs, Back, and Biceps
Abs, Upper Legs
Abs, Triceps, Calves
Warm-up:
Warm-up:
Warm-up:
Warm-up:
Stationary Bike: 20 min.
Elliptical: 20 min.
Run: 15 min.
StairMaster: 20 min.
Abdominals:
Abdominals:
Abdominals:
Abdominals:
Crunches: 3×20
Leg Lifts: 3×15–25
Crunches: 3×20
Hanging Leg-Lifts: 3×15
Pilates Crunches: 3×20
Chest:
Back:
Quads and Hamstrings:
Triceps:
Dumbbell Press:
Military Press: 3×10
Squats or Lunges: 3×10
Tricep Extension: 3×10
1×12–15, 3×8–10
Upright Row: 3×10
Leg Press: 3×10
Dips: 3×10
Incline Dumbbell Press:
1-Arm Dumbbell Row:
Leg Extension: 3×10
3×10–12
3×10×2
Hamstring Curls: 3×10
Cable or Dumbbell Flies:
Lateral Pulldown: 3×10
3×10-12
Biceps:
Legs:
Dumbbell Curl: 3×10×2
Calve Raises: 3×10
COLLEGE SUCCESS TIPS
Health & Wellness
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