Week 4
Day 1: (Monday) Muscle Tone Day
Warmup: Arm Circles x 5
Lower Body Stretch x 4 mins
Upper Body Strength: 1 min 30 second rest between set
Lat Pulldown 3 sets x 10 reps
-Use a close grip bar
Cable Row or Row Machine 3 sets x 10 reps
-Use a close grip bar
Dumbbell Bicep Curl 3 sets x 8 reps per arm
-Standing
Pushup Tree: 1 cycle up to 10 pushups
-Do 1 pushup, break, 2 pushups, break... all the way up to 10 pushups
Pushup Tree: 1 cycle down to 1 pushup
-Do 10 pushups, break, 9 pushups, break... all the way down to 1 pushup
Lower Body Strength 1 min 30 seconds rest between sets
Dumbbell Forward Lunges 3 sets x 12 reps per leg
Dumbbell Step Ups 3 sets x 10 reps per leg
Dumbbell Side Split Squat 3 sets x 12 reps per leg
Abdominal Work
In 5 Minutes Do: 100 crunches, 75 situps, 50 leg raises, 25 v-ups
-can rest any time you want to, just make sure you do it all in 5 minutes
👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter
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