Month 4
Workouts
Need Workout Tutorials?
Monday
Shoulders/Chest/Triceps
Dumbbell Isolated Static Hold Shoulder Press
3-4 sets 10 R
10 L Reps
Dumbbell Around the Worlds
3-4 sets
10 Reps
Chest Fly Machine
3 sets 12 Reps
Rear Delt Fly Machine
3 sets
15, 12, 10 Reps (get heavier)
Dumbbell Lateral Raise
1-3 sets 15 reps
Band Lateral Raise, Pulse 2 counts at top
3-4 sets
10 Reps
Cable Straight Bar Upright Row
3-4 sets
12 Reps
Bosu Ball Low to High Plank Walk Up
3 sets
10 R/L Reps
Cable Straight Bar Underhand Grip Triceps
3 sets
15 Reps
Tuesday
Abs/Cardio
Cardio
20 Min Of Cardio
Tuesday
Abs
20 R/L Low Plank Dips
20 High Plank Jacks
20 V-Ups
Repeat 3-4 Times
Wednesday
Legs/Glutes
Landmine Hack Squat (get heavier)
4 Sets
15, 12, 10, 10 Reps
Landmine Deadlift (get heavier)
4 sets
15, 12, 10, 10 Reps
Dumbbell Alternating Reverse Lunges
3 Sets
15 R/L Reps
Box Jump
3 sets 15 Reps
Band Above Knees Lateral Crab Walk
4 sets
20 R/L Reps
Dumbbell Calve Raises (Toes In, Toes Out)
4 sets
15 In, 15 Out Reps
100 Body Weight Squats (Burn Out)
Burn out
Thursday
Abs/Cardio
Cardio
30 Min Of Cardio
Abs
20 R/L Sit Ups Opposite Elbow Opposite Knee
20 Rocking Hollow Holds
30 R/L Crunch Ankle Taps
Repeat 3-4 Times
Friday
Back/Biceps
Cable Rope Lat Pull Down
4 sets
15, 10, 10, 15 Reps
Cable Straight Arm Lat Press Down
4 sets
12 Reps
Cable Cross Over Bent Over (Rear Delt)
3 sets
15 Reps
Dumbbell Hammer Curl
3 sets
12 R/L Reps
Back Extensions
3 sets
15 Reps
Dumbbell Incline Bench Seated Biceps Curl
3 sets
15 Reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
45 Min Of Cardio
Optional Glutes
25 Low Squat with Band Above Knees
20 Bear Squats with Band Above Knees
25 Glute Bridges with Band Above Knees30 second Mountain Climbers
25 Exercise Ball Hamstring Roll Outs
Repeat 3-4 Times
Sunday
OFF
