Build Muscle and Shred Fat with this 4 day a week program
DAY 1
EXERCISE SETS REPS REST
Bench press 5 3-5 2 mins
superset:
1a) DB chest press 4 8-10
1b) Bent over BB row 4 8-10 90 secs
superset:
2a) Incline BB bench 4 8-10
2b) Single arm DB row 4 8-10 90 secs
Plank in push up position 3 1 minute 45 secs
Row Machine 6 250m as long as the last 25om took
DAY 2
EXERCISE SETS REPS REST
BB Squats 5 5 2 mins
Trap bar deadlift 4 6-8 90 secs
weighted split squats 4 8 each leg 90 secs
superset:
1a) Goblet squat 4 10
1b) Step ups (weighted) 4 10 each leg 90 secs
3 rounds of:
20 jump squats
16 walking lunges
16 DB snatch
DAY 3
EXERCISE SETS REPS REST
Deadlift 5 5 3 mins
Romanian deadlift 4 8 2 mins
tri-set:
1a) Glute ham raise 4 10
1b) lunges (weighted) 4 8 each leg
1c) KB swing 4 30 secs 90 secs
9 minute AMRAP
50m farmers walk
10 burpess
20 thrusters
DAY 4
EXERCISE SETS REPS REST
Military press 5 3-5 2 mins
Superset:
1a) DB shoulder press 4 8-10
1b) pull-ups 4 8-10 90 secs
Superset:
2a) DB curl and press 4 8-10
2b) lat pulldown 4 8-10 90 secs
Side plank 4 30 secs each side no rest
Treadmill sprints 10 25 secs 30 secs
