WEEK #4

TIME MANAGEMENT

In your 4th week you will be working on keeping your time between sets at the right amount of time to recover but, keeping it short of cooling down. during your workout your heat should increase throughout the entire workout. Save the cooldown for the end of your training session. Start heavy on these sets and decrease the weight as you go.

 

Time management

WORKOUT DAY #1

DUMBBELL UPRIGHT ROW

You will need Dumbbells and Floor Space

8, 8, 10, 12

SINGLE-ARM NEUTRAL-GRIP HAMMER STRENGTH ROW

You will need the Hammer Strength Row Machine.

8, 8, 10, 12

SEATED BICEP HAMMER CURL

You will need a Seat and Dumbbells

 8, 8, 10, 12

MACHINE SINGLE ARM BICEP CURL 

You will need the Seated Independent Bicep Curl Machine

8, 8, 10, 12

REVERSE GRIP BENT OVER BARBELL ROW

You will need a Barbell and Floor Space

8, 8, 10, 12

EZ-BAR BICEP CURL

You will need an EZ-Bar and Floor Space

8, 8, 10, 12

LAT PULLDOWNS

You will need a lat machine

8, 8, 10, 12

SEATED ROW MACHINE

You will need a row machine

8, 8, 10, 12

BICEP CURL MACHINE

You will need a bicep curl machine

8, 8, 10, 12

Time management

WORKOUT DAY #2

HIP SLED

You will need the Hip Sled Machine.

10, 12, 15

LEG EXTENSION 

You will need the Leg Extension Machine.

10, 12, 15

LYING LEG CURL 

You will need the Lying Hamstring Curl Machine.

10, 12, 15

WEIGHTED LUNGES

You will need Dumbbells and Floor Space 

10, 12, 15

SEATED CALF RAISE

You will need the Calf Raise Machine (sub Leg Press Deck)

10, 12, 15

SMITH MACHINE DEAD-LIFT

You will need a smith machine

10, 12, 15

WEIGHTED STEP-UPS

You will need a platform and dumbbell’s

10, 12, 15

SEATED LEGS CURL 

You will need the Seated Hamstring Curl Machine.

10, 12, 15

GOBLET SQUATS

You will need dumbbell’s

10, 12, 15

DUMBBELL DEADLIFTS

You will need dumbbells

10, 12, 15

Time management

WORKOUT DAY #3

PUSH-UPS

You will need a mat

1 set of 20-25

SMITH MACHINE BENCH PRESS

You will need a flat bench and the smith machine

10,12,15

CABLE FLYES

You will need a crossover cable machine

10,12,15

DUMBBELL CROSSOVER

You will need dumbbells

10,12,15

PUSH-UPS

You will need a mat

1 set of 20-25

CHEST PRESS

You will need a chest press machine (sub hammer strength)

10,12,15

CABLE TRICEP EXTENSION

You will need a cable machine, and rope attachment

10,12,15

WEIGHTED BENCH DIPS

You will need a flat bench and dumbbells

10,12,15

PUSH-UPS

You will need a mat

1 set of 20-25

DIP MACHINE

You will need a tricep dip machine

10,12,15

OVERHEAD DUMBBELL PRESS

You will need dumbbells

10,12,15

SINGLE ARM CABLE TRICEP PULLDOWN

You will need a cable machine

10,12,15