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4 Week Workout Program

This 4-week workout program consists of 6 different workouts that are performed twice throughout the weeks. Weeks 1 and 3 include workouts A, B and C, while weeks 2 and 4 include workouts D, E and F. Each workout contains 4 exercises that are performed in a circuit with warm-up sets, 1-minute work sets with 1-minute rest in between, and a 2-minute rest between exercises. The goal is to increase the number of repetitions completed within each 1-minute work set when repeating the workouts in weeks 3 and 4.

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408 views3 pages

4 Week Workout Program

This 4-week workout program consists of 6 different workouts that are performed twice throughout the weeks. Weeks 1 and 3 include workouts A, B and C, while weeks 2 and 4 include workouts D, E and F. Each workout contains 4 exercises that are performed in a circuit with warm-up sets, 1-minute work sets with 1-minute rest in between, and a 2-minute rest between exercises. The goal is to increase the number of repetitions completed within each 1-minute work set when repeating the workouts in weeks 3 and 4.

Uploaded by

bigdeano01
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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4 week workout program

This program consists of six different workouts each performed twice in the four week period Weeks 1 and 3 perform workouts A, B and C. Weeks 2 and 4 perform workouts D, E and F. Rest at least one day between the workouts (for example- Mon-Wed-Fri, Tue-Thu-Sat etc). Warm-up sets You should perform two warm-up sets of ten repetitions for each exercise to prepare the muscles for your work sets and to give yourself an idea of the weight you will use for the work sets. Work sets You should do as many repetitions as you can (using good form) in one minute. You then rest for one minute (or your training partner performs their one minute set) before performing the second work set of one minute, again doing as many repetitions as possible. Rest for one minute. Then perform the third work set for one minute. You then rest for two minutes before moving on to the first warm-up set of your next exercise. So, for each exercise you perform two warm-up sets (of 10 repetitions each) followed by three oneminute work sets (as many repetitions as you can) with one minute rest between each work set. You rest two minutes between each exercise. Weights used You should use the warm-up sets to give you an idea of the weights youll use for your work sets. For the work sets you should use a weight that you estimate you could perform a set of twenty repetitions (with good form). You should then aim to perform twenty five to thirty repetitions during the one-minute work sets. You do not have to perform the repetitions non-stop during the work sets, for example, you could do 15 repetitions in thirty seconds, rest for ten seconds, then perform another 10 repetitions in the final twenty seconds of the minute. Progression When you repeat the workouts in weeks 3 and 4, you should aim to beat the number of repetitions you performed in the work sets of each exercise (using the same weight) so make a note of the numbers you performed at the end of each workout (or during).

The Workouts
Workout A: Exercise 1. Seated Rows (machine or pulley) 2. Incline dumbbell chest press 3. Leg press 4. Standing alternate dumbbell curls

Workout B: Exercise 1. Press ups 2. Prisoner squats 3. Crunches

Workout C: Exercise 1. Bench press 2. Pull downs (to top of chest) 3. Squats (with barbell) 4. Lateral raises (with dumbbells)

Workout D: Exercise 1. T-bar rows 2. Chest press machine 3. Hanging knee raises 4. Hammer curl into press (with dumbbells)

Workout E: Exercise 1. Goblet squats (with kettlebell or dumbbell) 2. Standing shoulder press (with dumbbells) 3. Barbell curls 4. Triceps press-downs

Workout F: Exercise 1. Incline dumbbell flys 2. Bent-over rows (with EZ bar) 3. Jump squats (bodyweight only) 4. Crunches

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