Workout Program 4 Start with a 5-10min Dynamic Warm-up ⇒ Take about 2mins rest between each group of exercises (AàBàCàD) ⇒ Sets refer to “working sets”. Do 1-2 warm-up sets of your first couple of weights exercises (at about 60-80% of your working weight), and any exercise you find particularly challenging. Exercise A1 Chin-ups OR Bentover DB Row DAY 1 – Chest & Back Sets & Reps Rest 4x6-8 OR 4x8-10 A2 Push-ups B1 DB Chest Press (on Flat Bench) 3-4x8-15 3-4x8-10 60-90secs B2 1 Arm Arc Row C1 DB High Fly C2 Reverse Flys (bench) 3-4x8-10 3-4x8-10 3-4x8-10 60-90secs Exercise A1 Barbell Romanian Deadlift OR DB Romanian Deadlift DAY 2 – Legs Sets & Reps Rest 4x6-8 60secs OR 4x10-12 B1 DB Squat B2 DB Side Step-up OR DB Side Squat 3x8-10 3x8-10 each side OR 3x10-12 each C1 Barbell Hip Thrust OR BW Hip Thrust 3x8-10 OR 3x12-15 60secs D1 DB Split Squats 3x8-10 each side 60secs Weight Notes Weight Notes 60-90secs 60secs DAY 3 – Shoulders Sets & Reps Rest Weight 4x8-10 4x12 (6 narrow, 6 wide) 4x10-12 60-90secs 4x10 4x10 Exercise A1 Seated Arnold Press A2 Barbell Front Raise OR DB Front Raise A3 DB Rear Delt Row B1 T Raise B2 Standing Bent Arm Lateral Raise B3 Bus Drivers C1 Cable Ext Shoulder Rotation OR DB Side-Lying Ext Shoulder Rotation Exercise A1 DB Deadlift A2 Broad Jumps 4x6-8 each direction 3x8-10 each side 4x12-15 4x10 C1 DB Walking Lunges C2 Split Squat Jumps 3x20 steps 3x10 leg switches 2xMAX D1 RKC Plank E1 SB Pike OR SB Rollout 60-90secs 30-60secs DAY 4 – Complex Training & Abs Sets & Reps Rest Weight 4x10-12 4x10 2-3mins B1 DB Squat B2 Jump Squats 2-3x10 Notes 2-3mins 2-3mins 30-45secs 30-45secs Notes
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