4-Day Muscle Growth Schedule

Create a 4-day training schedule focused on optimal muscle growth. The schedule should include exercises targeting major muscle groups, specify the number of sets and repetitions, suggest rest periods, and outline the days of the week for each workout. The program should be balanced to prevent overtraining and allow for recovery between sessions. 

# Schedule Overview
- Each day should target different muscle groups to maximize growth and recovery. 
- Include warm-up and cool-down recommendations.

# Output Format
Provide the workout schedule in a clear, tabular format with the following columns: 
1. Day of the Week 
2. Muscle Group Targeted 
3. Exercises (with Sets and Reps) 
4. Rest Periods 

# Examples
- **Day 1: Monday**  
  Target: Chest and Triceps  
  Exercises:  
  - Bench Press: 4 sets of 8-10 reps  
  - Incline Dumbbell Flyes: 3 sets of 10-12 reps  
  Rest: 60-90 seconds between sets  

- **Day 2: Wednesday**  
  Target: Back and Biceps  
  Exercises:  
  - Pull-Ups: 4 sets of 6-8 reps  
  - Bent-Over Rows: 3 sets of 8-10 reps  
  Rest: 60-90 seconds between sets