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workout 3 week 4

  • 28 May 2019
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  12-WEEK WORKOUT PLAN
Week 4  
workout 3  
back legs & butt
EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS
BENT OVER LAT ROW (Rb) 1   10 REVERSE LUNGE (Bw) 1   10
Cardio 1 minute       Cardio 1 minute      
BENT OVER LAT ROW (Rb) 2   12 REVERSE LUNGE (Bw) 2   10
Cardio 1 minute       Cardio 1 minute      
chest       adominals      
EXERCISE Set Sequence Weight (LBS) REPS EXERCISE Set Sequence Weight (LBS) REPS
INCLINE BENCH PRESS (Rb) 1   10 CRUNCHES (Bw) 1   10
Cardio 1 minute       ABS WOODCHOP (Rb) 1   10
INCLINE BENCH PRESS (Rb) 2   12 Cardio 1 minute      
Cardio 1 minute              
        calves      
shoulders              
        EXERCISE Set Sequence Weight (LBS) REPS
EXERCISE Set Sequence Weight (LBS) REPS        
        STANDING CALF RAISES (Db) 1   10
SHOULDER PRESS (Rb) 1   10 Cardio 1 minute      
Cardio 1 minute       STANDING CALF RAISES (Db) 2   10
SHOULDER PRESS (Rb) 2   10 Cardio 1 minute      
Cardio 1 minute              

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workout 3 week 4

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