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


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