4 Weeks Workout

4 WEEKS WORKOUT

WO 1(CHEST,SHOULDER,ABS)

-flat bench press (4x 10-12 reps)

-dumbbell flyes (4x 10-12 reps)

-shoulder press (4x 10-12 reps)

-side lateral (4x 10-12 reps)

-abdominal crunch (4x 20-25 reps)

-side to side (4x 20-25 reps)

-hanging leg raise (4x 20-25 reps)

WO 2(BACK,TRICEP,ABS)

-lat pulldown / wide grip chin up (4x 10-12 reps)

-seated row / bent over row (4x 10-12 reps)

-dumbbell shrug (4x 10-12 reps)

-stiff leg deadlift (4x 10-12 reps)

-overhead tricep press/ lying tricep press (4x 10-12 reps)

-abdominal crunch (4x 20-25 reps)

-cycling crunch (4x 20-25 reps)

-flutter kick (4x 20-25 reps)

WO 3(LEG, BICEP, ABS)

-squat / leg press (4x 10-12 reps)

-leg curl (4x 10-12 reps)

-preacher curl/ dumbbell curl (4x 10-12 reps)

-barbell curl (4x 10-12 reps)

-palm up forearm curl (4x 10-12 reps)

-calf raises (4x 10-12 reps)

-abdominal crunch (4x 20-25 reps)

-side to side (4x 20-25 reps)

-leg raises (4x 20-25 reps)

WEEKS	MON	TUES	WED	THURS	FRI	SAT/SUN
1ST WEEK	WO 1	WO 2	OFF/CARDIO	WO 3	WO 1	OFF
2ND WEEK	WO 2	WO 3	OFF/CARDIO	WO 1	WO 2	OFF
3RD WEEK	WO 3	WO 1	OFF/CARDIO	WO 2	WO 3	OFF
4TH WEEK	WO 1	WO 2	OFF/CARDIO	WO 3	WO 1	OFF

n  

    OFF/CARDION ON WEDNESDAY OR SATURDAY EXCEPT SUNDAY

n  PREWORKOUT MEAL 1 HOUR BEFORE WORKOUT

Ryano, R

L-Men Community Yogyakarta