Day 1 – Chest + Triceps (No Machines)

Chest:

1. Barbell Bench Press – 4×10

2. Incline Dumbbell Press – 4×12

3. Dumbbell Fly – 4×15

4. Push-Ups – 3×Failure

5. Low-to-High Cable Fly – 3×15

Triceps:

1. Skullcrushers – 4×12

2. Close-Grip Bench Press – 3×10

3. Overhead Dumbbell Extension – 3×12

Day 2 – Back + Biceps (No Machines)

Back:

1. Deadlift – 4×8

2. Barbell Bent-Over Row – 4×10

3. One-Arm Dumbbell Row – 3×12

4. Pull-Ups – 3×Failure

5. Lat Pullover (Cable or Dumbbell) – 3×15

Biceps:

1. Barbell Curl – 4×12

2. Alternating Dumbbell Curl – 3×12

3. Hammer Curl – 3×12

Day 3 – Full Arms + Shoulders (No Machines)

Delts:

1. Standing Overhead Press – 4×10

2. Dumbbell Lateral Raise – 4×15

3. Dumbbell Rear Delt Fly – 3×15

Biceps:

1. Barbell Curl – 3×12

2. Incline Dumbbell Curl – 3×15

Triceps:

1. Close-Grip Push-Up – 4×Failure

2. Dumbbell Kickbacks – 3×12

Forearm (Optional):

1. Barbell Wrist Curl – 3×20

2. Reverse Curl – 3×15

Day 4 – Legs (Hamstring-Focused) + Abs

Legs:

1. Romanian Deadlift – 4×10

2. Walking Lunges – 3×12/leg

3. Dumbbell Step-Ups – 3×12

4. Glute Bridge (Barbell or Dumbbell) – 3×15

5. Standing Calf Raise (Bodyweight or Dumbbell) – 4×15–20

Abs:

1. Hanging Leg Raise – 4×15

2. Russian Twist (Weighted) – 3×30 sec

3. Plank – 3×1 min