Tips and Techniques Four Week Workout Plan

Posted by: Extreme Hive on 05:56 in Health | Comments : 1

Having a healthy and fit body is a dream of everyone who is health and beauty conscious. In the modern era, whether a man or a woman, everyone wants a pleasing personality and that is the reason why they choose gym facilities to polish up their bodies to their required status. Many professions such as acting, modeling, sports, etc. also need pleasant and good looking bodies for their professional image. Today, even a child is conscious of their health.

Today, the professions have been changed. Earlier, people were busy with farming and this requires very hard work. As they were hard working, no extra effort was required to do for their body. But today, with an advent in IT, people do require extra effort to keep their body in shape and size. ITs jobs are desk based jobs and require mental work rather than physical labor.

There are gym and fitness equipments for everyone. It depends on the requirements and demand of the body.

Here is Some Tips and Techniques Four Week Workout Plan.

Day 1 for me is Monday, day 2 is Wednesday and day 3 is Friday. Yours might be different depending on your schedule. Day 1 of the week will be cardio, chest, triceps and abs. Day 2 is cardio, back, biceps and abs. Day 3 is cardio, legs, shoulders and traps. If you are not familiar with any of these workouts you can simply Google them and will show examples of them.

Week 1

Day 1:

• Warm-up: 1-mile Treadmill
• 10 minutes of abs

1. Incline Dumbell Bench (4 sets/12-15 reps)
2. Cable Tri-Pulldown (4 sets/12-15 reps)
3. Flat Barbell Bench (4 sets/12-15 reps)
4. Dumbell Overhead (4 sets/12-15 reps)
5. Decline Fly (4 sets/12-15 reps)
6. Pushups (4 sets/max reps)

Day 2:

• Warm-up: 1-mile Treadmill
• 10 minutes of abs

1. Seated Row (4 sets/12-15 reps)
2. Barbell Curl (4 sets/12-15 reps)
3. Lat Pull (4 sets/12-15 reps)
4. Seated Dumbell Curl (4 sets/12-15 reps)
5. Back Extensions (4 sets/12-15 reps)
6. Cable Curl (4 sets/12-15 reps)

Day 3:

• Warm-up: 1-mile Treadmill
• 10 minutes of abs

1. Barbell Squat (4 sets/12-15 reps)
2. Shoulder Press (4 sets/12-15 reps)
3. Leg Press (4 sets/12-15 reps)
4. Front/Side Raise (4 sets/12-15 reps)
5. Weighted Lunges (4 sets/12-15 reps)
6. Dumbell Shrugs (4 sets/12-15 reps)

Week 2

Day 1:

• Warm-up: 1-mile Treadmill
• 10 minutes of abs

1. Incline Barbell Bench (4 sets/15,12,10,8)
2. Cable Tri-Pulldown (4 sets/15,12,10,8)
3. Flat Barbell Bench (4 sets/15,12,10,8)
4. Skull Crushers (4 sets/15,12,10,8)
5. Seated Fly (4 sets/15,12,10,8)
6. Dips (4 sets/max reps)

Day 2:

1. Warm-up: 1-mile Treadmill
2. 10 minutes of abs

• One-Arm Dumbell Row (4 sets/15,12,10,8)
• Cable Curl (4 sets/15,12,10,8)
• Lat Pull (4 sets/15,12,10,8)
• Preacher Barbell Curl (4 sets/15,12,10,8)
• Back Extensions (4 sets/15,12,10,8)
• One-Arm Cable Curl (4 sets/15,12,10,8)

Day 3:

• Warm-up: 1-mile Treadmill
• 7 minutes of abs

1. Barbell Squat (4 sets/15,12,10,8)
2. Arnold Press (4 sets/15,12,10,8)
3. Leg Press (4 sets/15,12,10,8)
4. Front/Side Raise (4 sets/15,12,10,8)
5. Leg Extension/Curl (4 sets/15,12,10,8)
6. Dumbell Shrugs (4 sets/15,12,10,8)

Week 3

Day 1:

• Warm-up: 2-mile Treadmill
• 10 minutes of abs

1. Incline Dumbell Bench (4 sets/10,10,8,8)
2. Cable Tri-Pulldown (4 sets/10,10,8,8)
3. Flat Barbell Bench (4 sets/10,10,8,8)
4. Overhead Extentions (4 sets/10,10,8,8)
5. Decline Fly/Champagnes (4 sets/10,10,8,8)
6. Pushups (4 sets/max reps)

Day 2:

• Warm-up: 2-mile Treadmill
• 10 minutes of abs

1. Seated Row (4 sets/10,10,8,8)
2. Barbell Curl (4 sets/10,10,8,8)
3. Lat Pull (4 sets/10,10,8,8)
4. Incline Dumbell Curl (4 sets/10,10,8,8)
5. Deadlift (4 sets/10,10,8,8)
6. Cable Curl (4 sets/10,10,8,8)

Day 3:

• Warm-up: 2-mile Treadmill
• 10 minutes of abs

1. Barbell Squat (4 sets/10,10,8,8)
2. Shoulder Press (4 sets/10,10,8,8)
3. Leg Press (4 sets/10,10,8,8)
4. Front/Side Raise (4 sets/10,10,8,8)
5. Hack Squat (4 sets/10,10,8,8)
6. Dumbell Shrugs (4 sets/10,10,8,8)

Week 4

Day 1:

• Warm-up: 2-mile Treadmill
• 10 minutes of abs

• Incline Barbell Bench (4 sets/10,8,6,6)
• Skull Crushers (4 sets/10,8,6,6)
• Flat Barbell Bench (4 sets/10,8,6,6)
• Overhead Extentions (4 sets/10,8,6,6)
• Decline Dumbell Press (4 sets/10,8,6,6)
• Dips (4 sets/max reps)
•  

Day 2:

• Warm-up: 2-mile Treadmill
• 10 minutes of abs

1. One-Arm Dumbell Row (4 sets/10,8,6,6)
2. Barbell Curl (4 sets/10,8,6,6)
3. Lat Pull (4 sets/10,8,6,6)
4. Preacher Barbell Curl (4 sets/10,8,6,6)
5. Deadlift (4 sets/10,8,6,6)
6. Pull-ups (4 sets/max reps)

Day 3:

• Warm-up: 2-mile Treadmill
• 10 minutes of abs

1. Barbell Squat (4 sets/10,8,6,6)
2. Arnold Press (4 sets/10,8,6,6)
3. Leg Press (4 sets/10,8,6,6)
4. Front/Side Raise (4 sets/10,8,6,6)
5. Weighted Box Lunges (4 sets/10,8,6,6)
6. Dumbell Shrugs (4 sets/10,8,6,6)