GYM Workouts: Week 4
GYM Workouts: Week 4
GYM
WORKOUTS
WEEK 4
DAY 1
LOWER BODY +
GLUTES FINISHER
THE WORKOUT
SET SETS REPS EXERCISE
A1 4 10 E/L DB Single Leg Hip Thrust
A2 4 10 E/L DB Bulgarian Split Squad - Band is optional.
B1 4 15 DB Banded Sissy Squat
B2 4 10 E/L DB FFE Pulse Split Squat
C1 4 8 Banded DB Sumo Squat to Sumo Good Morning
C2 4 8 E/L Banded Double Pulse Alternating Side Lunge
D1 2 30 Banded Glute Bridge
D2 2 8 E/S Banded 3 Point Taps
2
DAY 2
UPPER BODY
+ CORE FINISHER
THE WORKOUT
SET SETS REPS/TIME EXERCISE
A1 3 12 Table Top Tricep Dips
A2 3 12 DB Overhead Tricep Extension
B1 3 8 E/A DB Alternating Lateral Raise - Static Hold
B2 3 8 DB Peekaboos to Shoulder Press
C1 3 8 E/A DB Alternating Hammer Curl - Static Hold
C2 3 8 E/A DB Hammer Curl to Cross Body Raise
D1 3 30:10 DB Chest Fly Alternating Leg Raise
D2 3 30:10 DB Overhead Hold - Flutter Kicks
3
DAY 3
FULL BODY HIIT
(TABATA)
THE WORKOUT
SET SETS TIME EXERCISE
A1 8 20:10 Plank Jacks
B1 8 20:10 Narrow to Sumo Squat Jump
Bear Knee Tap - Burpee Combo
C1 8 20:10
ALTERNATIVE: Bear Hold to Squat Hold
D1 8 20:10 Crab Kicks
E1 8 20:10 Cross Climber
F1 8 20:10 Squat to Reverse Lunge to High Kick Combo
Reverse Burpees
G1 8 20:10
ALTERNATIVE: Jumping Jacks
4
DAY 4
LOWER BODY
+ GLUTES FINISHER
THE WORKOUT
SET SETS REPS EXERCISE
A1 3 12 E/L Double Pulse Jumping Lunge
A2 3 12 DB Paused Sumo Squats
B1 3 6 E/L DB B Stance Pulse into Squat Hold
B2 3 12 E/L DB Reverse Lunge
C1 3 8 DB + Banded Hip Thrust
C2 3 8 E/L Side Step Up with Knee Drive
D1 3 20 DB Reverse Frog Pump Variation
D2 3 10 Alternating Reverse Frog
5
DAY 5
UPPER BODY
+ CORE FINISHER
THE WORKOUT
SET SETS REPS/TIME EXERCISE
A1 3 12 DB Pullover
A2 3 10 E/A DB Alternating Lateral Raise
B1 3 12 DB Bent Over Row Combo
B2 3 12 Eccentric Push Up
C1 3 12 DB Bicep Curl to Shoulder Press
C2 3 12 DB Chest Press
D1 3 12 DB Bent Over Tricep Extension
D2 3 12 DB 3 Ways
E1 3 30:5 Bicycle Variation
E2 3 30:5 V Up Variation
6
DAY 6
FULL BODY
STRENGTH (CIRCUIT)
THE WORKOUT
