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
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