Weekly Workout #4 (WW4)
Monday: Chest and Bi’s
Chest:
- Pushups: 4 sets 12 to 30 reps
- Peck Dec: 4 sets x 10 to 12 reps
- Dumbbell Bench Press: 3 sets x 8 to 12 reps
- Dumbbell Fly: 4 sets x 10 to 12 reps
- Flat Bench Press: 4 sets x 8 to 12 reps
- Chest Dips: 3 sets 10 to 20 reps
- Pushups: 2 sets 10 to 25 reps (yes again…you are going to feel like a little girl this time)
Bis:
- Straight Bar Curl: 3 sets x 12 reps
- Hammer Curls: 3 sets x 12 reps
- Seated Alternating D’bell Curls: 3 sets x 8 to 12 reps
Tuesday: Shoulders and Cardio
Shoulders:
- Dumbbell side raises: 3 sets x 10 to 12 reps
- Shoulder Press (dumbbell or bar) 4 sets x 8 to 12 reps with a super set of front raises using dumbbells (after your shoulder press…set the weight down and grab some lighter dumbbells for front raises) 4 sets x 12 to 15 reps
- Rear Peck Deck: 3 sets x 12- 15 reps
- Up Right Rows: 4 sets x 10 to 12 reps
- Front Raises: 3 sets x 12 reps
Cardio:
45 min in target heart rate
Wednesday: Back and Abs
Back:
- Pull Ups: 5 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
- Seated Rows: 4 sets 8 to 15 reps
- Close Grip Pull Downs: 4 sets 10 to 12 reps
- Stiff Arm Push Downs: 4 sets 12 to 15 reps
- Wide Grip Pull Downs: 4 sets 8 to 12 reps
Abs:
- Cable Crunches: 5 sets 15 to 20 reps
- Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
- Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
Thursday: Cardio
- 45 Min in target zone
Friday: Rest
Saturday: Legs
Legs:
- Leg Extensions: 4 sets 12 to 15 reps
- Hamstring Curls: 4 sets 12 to 15 reps
- Leg Press: 4 sets 15 to 20 reps
- Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)
- Squats (free weight or smith machine): 5 sets 10 to 15 reps
Calves:
- Seated Calf Raises: 4 sets 20 to 30 reps
- Standing Calf Raises: 4 sets 50 to 100 reps (use body weight only)
- Calve Raises Using Leg Press Sled: 4 sets x 30 reps
Sunday: Triceps
Triceps:
- Tricep Push Down (with rope): 3 sets 12 to 20 reps
- Tricep Dips (on bench): 3 sets 12 to 20 reps
- Skull Crushers (with bar): 4 sets 12 to 15 reps
- Tricep Kick Backs (dumbbell): 3 sets 10 to 15 reps
