4th Week Strength Training Plan

The workout

1. 1
   

   Bench Press

   Chest

   Sets4 Reps2-3 Time1RM-%90-95 Rest60-120
2. 2
   

   Close Grip Bench Press

   Chest · Triceps

   Sets3 Reps10 Time1RM-%70-75 Rest60-120 sec
3. 3
   

   Push Press

   Shoulders · Full Body

   Sets3 Reps10 Time1RM-%70-75 Rest60-120 sec
4. 4
   

   Dumbbell Lateral Raise

   Shoulders

   Sets3 Reps10 Time1RM-%70-75 Rest60-120 sec
5. 5
   

   Push-down

   Triceps

   Sets3 Reps10 Time1RM-%75-80 Rest60-120 sec
6. 6
   

   Sit-ups

   Abs

   Sets2 Reps15-20 Rest60 sec