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whitecoattrainer.com
4 Day Workout Plan for Muscle Growth & Fat Loss:(You may alter this however you see fit)UPPER AExercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIRExercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIRExercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIRExercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIRExercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIRExercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIRExercise 7: Incline Ben
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