WORKOUT 4 ‘S Minute Cardio Warm-up Specitic Warm-up, round Standing TTwist x16 -Standing Knee Hugs x12 ~Arm Circles xl0ea Prisoner Squats x10 “Pushups x10 LEGS: Hiack/Super Squat 15/12/10 Quad Extension 15/12/10 CHEST: BB Bench Press 15/12/10 DB Incline Press © 15/12/10 LEGS: DB Lunges 20 ‘Straight Leg Calve 15/12/10 CHEST: Cable Incline Fly 15/12/10 Cable Decline Fly 15/12/10 10-15 Minutes Cardio ‘arms out straight, stay tall, push to side ‘grab knee and PULL wp, slay tall arms out straight, tum palins hands beliind head, chest up butt down chest fo floor, straighten arm toes above line, keep back flat, slowdeep toes up and square, back flat, squeeze straight slow bar to chest, push to straight arm elbows down, squeeze up and together, nipple line step to heel, stand squeeze hip, chest/head up feet together, don’t separate ankles, full ROM. one foot forward alt square, all out, below chin step behind, lean forward, turn palms in STRETCH: quads, gluts, calves, chest, shoulders, triceps 1 round x10 x10 x10 x10 x10 BACK: Lat Pulldown, 15/12/10 Hammer Row 15/12/10 SHOULDERS: Standing DB Military 15/12/10 Rope Upright Row — 15/12/10 BACI T-Bar Row 15/12/10 ‘Asst Pull-up 15/12/10 ‘SHOULDERS: 'DB Side Raise 15/12/10 BO DB Side Raise 15/12/10 10-15 Minutes Cardio arms overhead, pull back arch up chest to floor, straighten arm. face down, spine straight, thumbs up 45 palms down, arms straight, don’t bend hips ‘change palms, at cross in front, squecze back out arms at 90, straight on top, pull to chest feet up, posture, squeeze elbows back stay tall, ear level, push arms to straight arms straight down, hands top shoulders.elbowshigh top grip, arms straight down, elbows back change grips, arms straight down, chin to bar knees bent, back straight, elbowslight bend, lift out knees bent, back straight, arms straight, lift out 90 STRETCH: lats(sides)hang, rhomboids(b/t blades)pull, biceps-toward pinky, neck‘5 Minute Cardio Warm-up Specific Warm-up:' 1 round -Standing Butt Kicks x16 Inverted Ham Stretchx12 “Incline Knee Raise x12 ~Arm Rips x10 -Standing T-Twists x16 LEGS: MCableRDL 15/12/10 ‘Lying Ham Curls 15/12/10 ‘TRICEPS: BB Overhead Ext 15/12/10 Asst Dips 15/12/10 LEGS: DB Step-ups 20 Seated Calve Raise 15/12/10 _ BICEPS: Rev Grip BB Curl 15/12/10 Bench Incline DB Curl 15/12/10 10-15 Minutes Cardio posture, squeeze heel to butt straight leg back thumbs up, bend over flat top or upright, spine straight, belly in knees up palms down, alt cross in front, squeeze back arms out straight, stay tall, push to side toes behind wheel, slight bend, back straight flat toes up square, heels to butt close grip, elbows stay, ear level, straight on top inner, straight body, bend to 90, straight on top med box, step up on heel squeeze hip, posture knees out, heels down, squeeze STRAIGHT up palms down, straight down, squeeze up 5" hole, head back, palms forward STRETCH: hamstrings, gluts, calves, triceps, bicepsFor the first week I want you to do 15 reps of the same weight for 3 sets, For the second week I want you to increase all weights and do 12 reps of the same weight for 3 sets, For the third week I want you to do the cardio and abs for 4-6 days of the week and no lifting to recover for a week. For the fourth week I want you to increase all weights again and do 10 reps of the same weight for 3 sets, For the fifth week I want you to go back to the weights for sets of 12 and with this weight do 15, reps then increase weight and do 12 reps then increase weight and do 10 reps. This fifth week workout is called PYRAMID training. Cable Decline Fly- handles are set at the top of the stack. Stand with arms out straight palms down. Pull down in front and rotate palms in to you. BO stands for Bent Over. Knees slightly bent bend over from the hips with back straight, Try and make back parallel to ground, Arms straight lit thumbs up to make the Y in YMCA. Arm Rips- stand tall with arms straight out. Squeeze arms back and then squeeze arms across in. front in a swinging motion altemating which arms goes over which Rope Upright Row- rope is sct at the bottom of the stack. Stand tall with palms down with the knob to pinky side. Lift elbows up above shoulders. Elbows should be higher than hands as well. DB Side Raise- stand tall with dumbells to sides. Lift arms out straight to sides BO DB Side Raise- in the Bent Over position with dumbells hanging down lift arms straight out to sides. Make a 90 degree ankle Standing Butt Kicks- stand tall and kick yourself in the ass with your heel by squeezing your hamstring and keep your knee straight down from your body, alternate legs Inverted Ham Stretch- keep both logs straight. As you bend over lift one leg straight back and raise thuribs straight up to side. Everything at 90 degree angles. Incline Knee Raise-the ab bench that can change angles, Make a difficult angle hold the bar and lift your knees to your elbows FM Cable RDL- Free Motion Machine. It is in front of the half mirror cutting the gym in half. It is in between the Free Motion Cable Machine with the movable arms and the Free Motion Cable Seated Chest Press Machine. On your machine put the arms all the way at the bottom setting and stand with your feet behind the wheel of the pulley of the arm. Seated Calve Raise- it’s the machine on the very end where the plate is loaded on the end of the bar between your legs. This is right next to the straight leg calve raise.