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week four

MONDAY

WARM-UP

Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.

Warmup

WORKOUT

Choose a weight for each exercise that will get you to the designated number of reps. If you complete one set and could have done more, increase weight. If the first set was too difficult, decrease weight.

1. 

extended plate squat

extended plate squat

3 sets, 12 reps
rest 90 seconds

2. 

60 Day DB Overhead Arnold Press

overhead arnold press

3 sets, 12 reps
rest 90 seconds

3.

Deadlift

deadlift

3 sets, 12 reps
rest 90 seconds

4.

Dumbbell Fly

dumbbell reverse fly

3 sets, 12 reps
rest 90 seconds

5.

60 Day DB Lateral Lunge

lateral lunge

3 sets, 12 reps (each side)
rest 90 seconds

6.

side plank

side plank

3 sets, 45 seconds
rest 90 seconds

check in along the way

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