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 Strai...
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