This is my last day of the workout plan and then I repeat and start of at Day 1 which for me is Chest and Biceps. On this day, the 4th day, I workout my legs and my abs.
Day 4: Legs and Abs
Barbell Squats: 3 sets of 10 reps, 45lbs plate on each side, 45 second rest between sets.
Dumbbell in Hand Lunges: 3 sets of 10 reps (each leg), 20lbs dumbbells, 45sec-1 minute rest between sets.
Legs Extensions: 3 sets of 10 reps, 80lbs, 30-45 second rest between sets.
Leg Curls: 3 sets of 10 reps, 70lbs, 30-45 second rest between sets.
Calf Raises: 3 sets of 10 reps, 30lbs dumbbell in each hand, 45 second rest between sets.
On the mats, pick three different ab exercises you know of. What you do is set a timer for 30 seconds and do as much as you can for the 30 second timer. Then do a 30 second rest. And repeat with the next ab exercise.
And then if your gym has any ab machines. Do two of them, and do 3 sets of 10 reps on each machine with a 45 second rest.
Hope you have enjoyed my workout plan for strength training and muscle mass gaining. Maybe in the near future I will make more workout plans. Enjoy! And remember. GET FIT!