Gym/Physical Fitness Center · Sports & Fitness Instruction
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
​
​
​
​
​