WEEK 4
Week 4 is here! I told you it will become fun. Now, we only get 4 weight training sessions, this is my favorite program, because it gives you more time for muscle recovery, but it adds the much needed cardio time. You must complete ALL 4 workouts in order to maximize results, on the days off I am prescribing High Intensity Intervals Training; this can be done anywhere and 20-30 minutes is enough.


Workout 1: Chest, triceps Legs


Bench Press
4 sets,  6-8 reps


Reverse Grip Incline Dumbbell Press
3 sets,  6-8 reps


Cable Crossover (High Pulley)
3 sets, 6-8 reps


Close Grip Bench Press
3 sets, 4-6 reps


One-Arm Overhead Cable Tricep Extension (low Pulley)
3 sets, 8-12 reps


Tricep Pressdown
3 sets, 8-12 reps


Standing Calf Raise
4 sets, 8-12 reps


Seated Calf Raise
4 sets, 8-12 reps


Workout 2: Back, Arms, Abs


Dumbbell Row
4 sets,  6-10 reps


Wide Grip Lat Pulldown
3 sets,  6-10 reps


Straight-Arm Pulldown
4 sets, 6-10 reps


Seated Cable Row (close)
3 sets, 6-10 reps


Barbell Curl
4 sets, 6-10 reps


Incline Cable Curl
3 sets, 10-12 reps


Concentration Curl
3 sets, 10-12 reps


Smith Machine Hip Thrust
4 sets, 6-10 reps


Cable Brunch
4 sets, 10-12 reps


V-ups
3 sets, As many reps as you can.

Workout 3: Shoulders, Traps, Legs (calves)


Seated Dumbbell Shoulder Press
4 sets,  6-10 reps


Dumbbell Lateral Rise
3 sets,  6-10 reps


Dumbbell Upright Row
3 sets, 6-10 reps


Bent-Over Lateral Raise
3 sets, 6-10 reps


Smith Machine One-Arm Dumbbell Shrug
4 sets, 6-10 reps


Seated Calf Raise
4 sets, 10-12 reps


Leg Press Calf Raise
4 sets, 10-12 reps

Workout 4: Legs, Abs


SQUAT!!!!!!!
4 sets,  6-10 reps


Leg Press
4 sets,  6-10 reps


Leg Extension
3 sets, 6-10 reps


Romanian Deadlift
4 sets, 3-6 reps


Lying Leg Curl
3 sets, 6-10 reps


Smith Machine Hip Thrust
3 sets, 8-12 reps


Cable Crunch
4 sets, 10-12 reps


Hanging Leg Raise
4 sets, 10-12 reps


Plank
2 minutes (total) Can be broken Down

Workout 5, 6 and 7: Cardio


HIIT (High Intensity Intervals Training)
20-30 minutes,  2 minutes slow - 1 minute fast

Comments

Popular posts from this blog

Never give up!

Summer Challenge: Week 1 workouts

Mexico City 21K - 1st of 4 halves this Year