This is week 4 and it’s going to be a Lite Weight Shocker with the goal being 4 Circuits of 15-20 reps where you should be getting a tuff burn at 15 reps and barely be able to make it to 20 reps. If 15 reps is easy then add heavier weights. If 15 reps is not possible then lighten the weight a bit. Be ready to get your HEART and Muscles Pumpin'! You should attain a high heart rate and heavy but safe breathing during the entire workout! Your goal this week is an all-in-one Strength Shocker and Cardio workout to avoid a training plateau!!
Week 4 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 4 Circuits of 15-20 reps (rest about 15-30 seconds in between exercises if needed)
Day 1: Chest
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Staggered Pushups
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2 Dumbbell Alternating Flat Chest Presses
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Machine Flat Chest Presses
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2 Dumbbell two hands Alternating Pullovers
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Incline Machine Chest Presses
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Close Grip Machine Chest Presses
Cardio Goal – 60 Minute Power Walk, Bike, Elliptical, or Run
Day 2: Back
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2 Dumbbell Alternating Bent Over Rows
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Low Cable 1 arm Rows (Knees bent/Butt back)
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Staggered Hands Pullups (Right/Left)
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Wide Grip/front Pullups
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High Cable 1 arm Rows (Knees bent/Butt back)
Day 3: Core & Maintenance
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Crunches
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Bicycle Crunches
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Seated Lean Back Med Ball Twists
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Lying Leg Raises (low abs)
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Ab Crunch Machine (front & sides)
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Standing Med Ball Slams (Front/Right/Left)
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Hip Raises (Toes-in) for low back
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Seated 2 Dumbbell Reverse Wrist Curls on knees
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Standing Internal/External Rotator Cuff Rubber Band Strengthening
Cardio Goal – 60 Minute Power Walk, Bike, Elliptical, or Run
Day 4: Shoulders
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Rubber Band Shrugs (Shrug Up/Back NOT Straight Up)
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Seated Military Front Shoulder Presses
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Seated (Palms-up) Front Shoulder Raises to middle
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Machine Shrugs (Shrug Up/Back NOT Straight Up)
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2 Dumbbell Standing Clean & Presses (keep knees bent back straight)
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Seated Machine Shoulder Presses (Front Grip)
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Bent Over 2 Dumbbell Rear Lateral Raises
Day 5: Arms
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Machine Seated Biceps Curls (Palms-up)
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Cable or Machine Seated Biceps Hammer Curls (Use Rope if Cable)
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Dips
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Standing Barbell Biceps Curls (Palms-up)
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Machine Dips for Triceps
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2 Dumbbell Zottman Curls Standing
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Two Handed Standing (Wide Bar/Wide Grip) Triceps Pressdowns
Day 6: Legs
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Leg Press Machine (feet shoulder width)
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2 Dumbbell Reverse Lunges (in-place)
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1 Dumbbell Two Hands Wide Sumo Squats
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2 Dumbbell Forward Lunges (in-place)
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Seated Hamstring Curl Machine
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Calf Raise Machine (Heels straight/in/out)
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Alternating Legs Lying Hamstring Curl Machine
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Bodyweight Jump Squats (In-Place)
Cardio Goal – 60 Minute Power Walk, Bike, Elliptical, or Run
Day 7: Rest/Recover!
This is a guest post by Strength Runner and Trainer Dave Gluhareff. Contact him at www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg.
