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  • Week 4 Strength Training Workouts

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    GJONES80
    5 visualizações4 páginas
    The document outlines a 4-day workout program for week 4. Day 1 focuses on squats, bench presses, overhead presses, and close-grip benches. Day 2 targets deadlifts, hamstring curls, pull ups, bent over rows, and barbell curls. Day 3 includes squats, lunges, bench presses, flys, shoulder presses, and crunches. Day 4 works on romanian deadlifts, hamstring curls, rows, pulldowns, curls, face pulls, and crunches. Each workout lists the exercises, weights and reps but not the sets.

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    Week+4+Tracking+Sheets

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    Week+4+Tracking+Sheets

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    The document outlines a 4-day workout program for week 4. Day 1 focuses on squats, bench presses, overhead presses, and close-grip benches. Day 2 targets deadlifts, hamstring curls, pull ups, bent over rows, and barbell curls. Day 3 includes squats, lunges, bench presses, flys, shoulder presses, and crunches. Day 4 works on romanian deadlifts, hamstring curls, rows, pulldowns, curls, face pulls, and crunches. Each workout lists the exercises, weights and reps but not the sets.

    Direitos autorais:

    © All Rights Reserved
    Baixe no formato PDF, TXT ou leia online no Scribd
    Sinalizar o conteúdo como inadequado
    5 visualizações4 páginas

    Week 4 Strength Training Workouts

    Enviado por

    GJONES80
    The document outlines a 4-day workout program for week 4. Day 1 focuses on squats, bench presses, overhead presses, and close-grip benches. Day 2 targets deadlifts, hamstring curls, pull ups, bent over rows, and barbell curls. Day 3 includes squats, lunges, bench presses, flys, shoulder presses, and crunches. Day 4 works on romanian deadlifts, hamstring curls, rows, pulldowns, curls, face pulls, and crunches. Each workout lists the exercises, weights and reps but not the sets.

    Direitos autorais:

    © All Rights Reserved
    Baixe no formato PDF, TXT ou leia online no Scribd
    Sinalizar o conteúdo como inadequado
    de 4

    Week 4 Day 1

    Exercise
    Squat
    Squat
    Squat
    Squat
    Squat
    Squat
    Bench Press
    Bench Press
    Bench Press
    Bench Press
    Bench Press
    Bench Press
    Overhead Press
    Overhead Press
    Overhead Press
    Close-Grip Bench
    Close-Grip Bench
    Cable Crunches
    Cable Crunches
    Cable Crunches
    Cable Crunches

    Weight

    *Weight (x) Reps = Workload

    Reps

    Workload

    Week 4 Day 2
    Exercise
    Deadlift
    Deadlift
    Deadlift
    Deadlift
    Deadlift
    Deadlift
    Hamstring Curls
    Hamstring Curls
    Weighted Pull Ups
    Weighted Pull Ups
    Weighted Pull Ups
    Weighted Pull Ups
    Bent Over Rows
    Bent Over Rows
    Bent Over Rows
    Bent Over Rows
    Bent Over Rows
    Barbell Curls
    Barbell Curls
    Barbell Shrugs
    Barbell Shrugs
    Barbell Shrugs
    Barbell Shrugs

    Weight

    *Weight (x) Reps = Workload

    Reps

    Workload

    Week 4 Day 3
    Exercise
    Squat
    Squat
    Squat
    Walking Lunges
    Walking Lunges
    Bench Press
    Bench Press
    Bench Press
    DB Chest Fly
    DB Chest Fly
    Shoulder Press
    Lateral Raises
    Rope Pushdown
    Cable Crunches
    Cable Crunches

    Weight

    *Weight (x) Reps = Workload

    Reps

    Workload

    Week 4 Day 4
    Exercise
    Romanian Deadlift
    Romanian Deadlift
    Romanian Deadlift
    Hamstring Curls
    Hamstring Curls
    Seated Rows
    Lat Pulldown
    Barbell Curls
    Barbell Curls
    Face Pulls
    Face Pulls
    Face Pulls
    Decline Crunches
    Decline Crunches

    Weight

    *Weight (x) Reps = Workload

    Reps

    Workload

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