Sunday is the start of Week 4 of my weights program and I am loving the progress so far! I am going up a bit each week in the amount I lift and I feel stronger.
This week is a change in how many sets, it is a total of four sets with eight for the first three and six for the last set.
Arms
Preacher Curls 4 x 8, 8, 8, 6
Tricep Pulldown 4 x 8, 8, 8, 6
Cable Curl 4 x 8, 8, 8, 6
Tricep Extension 4 x 8, 8, 8, 6
Dumbbell Hammer Curl 4 x 8, 8, 8, 6
Tricep Reverse Grip Pushdown 4 x 8, 8, 8, 6
Ab Crunch Machine 4 x 8, 8, 8, 6
Bicycle Crunch 4 x 8, 8, 8, 6
Reverse Crunch 4 x 8, 8, 8, 6
Legs
Squats 4 x 8, 8, 8, 6
Leg Curls 4 x 8, 8, 8, 6
Leg Extension 4 x 8, 8, 8, 6
Leg Press 4 x 8, 8, 8, 6
Seated Calf Raise 4 x 8, 8, 8, 6
Standing Calf Raise 4 x 8, 8, 8, 6
Back
Barbell Deadlifts 4 x 8, 8, 8, 6
1 Arm Cable Row 4 x 8, 8, 8, 6
Lat Pulldown 4 x 8, 8, 8, 6
Dumbbell Pullover 4 x 8, 8, 8, 6
Decline Medicine Ball Twist 4 x 8, 8, 8, 6
Swiss Ball Crunch 4 x 8, 8, 8, 6
Shoulders
Dumbbell Incline Press 4 x 8, 8, 8, 6
Incline Cable Fly 4 x 8, 8, 8, 6
Overhead Press 4 x 8, 8, 8, 6
1 Arm Raise 4 x 8, 8, 8, 6
Upright Row 4 x 8, 8, 8, 6
Push Up 4 x 8, 8, 8, 6
Rear Delt Raise 4 x 8, 8, 8, 6
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