Week 4

Monday Back, Abs & Calves

  • AM Cardio – 25 Min.
  • Pull Ups (3X20, 15, 10)
  • Lat Pull Downs (5X20, 15, 10, 15, 20)
  • Bent Over Dumbell Row (5X20, 15, 10, 15, 20)
  • Seated Machine Row (5X20, 15, 10, 15, 20)
  • Calf Press (4X25)
  • Ab Barbell Rollouts (4X20)
  • Post-Workout Cardio – 25 Min.

Tuesday Legs

  • AM Cardio – 25 Min.
  • Leg Extensions (Dropset 1X25, 5X10)
  • Hack Squat (3X10, 15, 20)
  • Dumbell Deadlift (5X20, 15, 10, 15, 20)
  • Leg Press (5X25, 20, 15, 20, 25)
  • Post-Workout Cardio – 25 Min.

Wednesday Arms

  • AM Cardio – 25 Min.
  • Seated DUmbell Hammer Curls (3X25, 20, 15)
  • Triceps Pressdown (5X20, 15, 10, 15, 20)
  • Reverse-Grip Triceps Pressdown (3X20, 15, 10)
  • Post-Workout Cardio – 25 Min.

Thursday Chest

  • AM Cardio – 25 Min.
  • Incline Dumbell Bench Press (4X20, 15, 15, 10)
  • Machine Chest Press (4X10, 15, 15, 20)
  • Pec Deck Flyes (4X20, 15, 15, 10)
  • Barbell Bench Press (4X10, 15, 15, 20)
  • Post-Workout Cardio – 25 Min.

Friday Shoulders, Abs & Calves

  • AM Cardio – 25 Min.
  • Lying Cable Front Raises (4X15, 10, 10, 10)
  • One-Arm Cable Rear Delt Flye (4X15, 10, 10, 10)
  • Smith Machine Behind-The-Neck Press (3X20, 15, 10)
  • Smith Machine Front Press (3X10, 15, 20)
  • Standing Calf Raise Smith Machine (4X20)
  • Rope Crunches (4X25)
  • Post-Workout Cardio – 25 Min.

Saturday & Sunday Active Rest Day

Activity of Your Choice - 25 Min.