4 More Weeks
Here is the next 4 weeks in the program, check it out and go hit the gym..
As with the last 4 weeks, you’ll have to mix it up so your workouts never is the same, start with a different exercise every time!
Monday.
<strong />Pullups - 3 x 10
Pullups naro - 3 x 10-12
Invited row - 3 x 15
DB curl - 3 x 10
Deadlift - 4 x 10
Side lunges - 4 x 10
Hanging leg raise - 3 x 10-12
Plank - 2 x 1min
Tuesday.
BB bench press - 3 x 10-12
Inc DB bench press - 3 x 10-12
Dips - 3 x 10-12
Pushups - 3 x 20
Push press - 3 x 10-12
Shrugs 3 x 15
Diamond push ups - 3 x fail
Thursday.
Chinups - 3 x 10
Close grip pulldown - 3 x 10-12
One arm row - 3 x 10-12
DB curl - 3 x 10
Squat - 3 x 10-12
Deadlift - 3 x 10-12
Crunches - 3 x 1min
Reverse plank - 2 x 1min
Friday.
BB bench press - 3 x 10-12
Inc DB bench press - 3 x 10-12
Dips - 3 x 10-12
Front bb raise - 3 x 8-10
Shrugs - 3 x 15
French press - 3 x 10-12
Triceps rope pushdown - 3 x 10-12
