week four
MONDAY
WARM-UP
Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.
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.
barbell squat
3 sets, 12 reps
rest 60 sec
2.
lunge with plate
3 sets, 12 reps (each side)
rest 60 sec
3.
deadlift
3 sets, 12 reps
rest 60 sec
4.
close grip dumbbell bench press
3 sets, 12 reps
rest 60 sec
5.
dumbbell bench fly
3 sets, 12 reps
rest 60 sec
6.
reverse crunch
3 sets, 12 reps
rest 60 sec
check in along the way