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workout 1 week 4

  • 28 May 2019
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Example workout 1 Week 4

  12-WEEK WORKOUT PLAN
Week 4  
workout 1  
back legs & butt
EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS
CLOSE-GRIP LAT. PULL-DOWN (Rb) 1   10 BALL KNEE CRUNCHES (Bw) 1   10
Cardio 1 minute       LEG RAISE CRUNCH (Rb) 1   10
CLOSE-GRIP LAT. PULL-DOWN (Rb) 2   12 Cardio 1 minute      
Cardio 1 minute              
        adominals      
chest              
        EXERCISE Set Sequence Weight (LBS) REPS
EXERCISE Set Sequence Weight (LBS) REPS        
        BALL KNEE CRUNCHES (Bw) 1   10
DIAMOND PUSH-UPS (Bw) 1   10 LEG RAISE CRUNCH (Rb) 1   10
Cardio 1 minute       Cardio 1 minute      
DIAMOND PUSH-UPS (Bw) 2   12        
Cardio 1 minute              
        calves      
        EXERCISE Set Sequence Weight (LBS) REPS
shoulders              
        STANDING CALF RAISES (Db) 1   10
EXERCISE Set Sequence Weight (LBS) REPS        
        Cardio 1 minute      
UPRIGHT ROW (Rb) 1   10        
        STANDING CALF RAISES (Db) 2   10
Cardio 1 minute       Cardio 1 minute      
UPRIGHT ROW (Rb) 2   10        
Cardio 1 minute              

 

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workout 1 week 4

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