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.
WEEK 5 If you made it to week 5, now you just have to keep going, remember nobody can steal your progress and in order to achieve your goals you just have to keep showing up. 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