Rising Star

4 DAY SPLIT PROGRAM FOR RISING STARS

DAY 1

BARBELL SQUAT

STATIC BARBEL LUNGES

 DUMBBELL DEADLIFT

GLUTE BRIDGE

COSSACK SQUATS

HANGING KNEE RAISES

RUNNINGMANS

SIDE PLANKS

DAY 2

 BENCH PRESS

DUMBBELL FLYS

DUMBBELL CHEST PRESS

BARBELL BICEP CURL

ALTERNATING DUMBBELL BICEP CURL

PUSH UPS

REVERSE BICEP CURL

DAY 3

 PULL UP

CABLE ROW

STRAIGHT PULL DOWNS

UNILATERAL PRONE ROW

FRONT RAISES

UPRIGHT ROWS

TRICEPS ROPE PUSH DOWN

OVERHEAD TRICEPS

DUMBBELL CHEST SUPPORTED ROW

DAY 4

 THORACIC CRUNCH

DEAD BUGS

PLANK RAISES

WOOD CHOPS