Get Lean in 4 Weeks: Training Log Week 4

Fourth week >> Monday: Strength training exercise SETS REPS REST Goblet Squat February 12 30 A1 A2 sec DB Press 12 February 30 sec A3 DB Step Ups 2/12 s 30 seconds A4 February 60 sec Jump Rope 60 sec B1 Barbell bent Row February 12, 30 sec B2 Trap Bar Dead 12 February 30 sec B3 Cable single arm Chest Press 12 February 30 sec B4 * 2100 m Sprint 60 sec * can be done on a treadmill or track. Tuesday: 5 minute intervals heating 8 total intervals of 4 minutes and 30 seconds. ['Work' of 90 seconds, three minutes of "recovery", as described above] 5 minutes cooling Friday - Strength training exercise SETS REPS REST A1 DB Incline Bench Press 12 February 30 sec Barbell Back Squat A2 12 February 30 sec A3 Cable Row Single Leg 2 12 / s 30 seconds A4 farmer walking 2 40 m 60 sec B1 Romanian dead 12 February 30 sec B2 Lat Pull down February 12, 30 sec B3 Lunge AC 2 12 / s B4 Rower 2200 30 mTER 60 sec Wednesday: 5 Hot intervals up to 10 minutes, 3 minutes intervals ["work" for 60 seconds, "Recovery" 120 seconds as described above] 5 minutes cooling Friday: Strength training exercise sets REPS REST A1 Sumo Dead 12 February 30 sec A2 Dips ** February 12, 30 sec A3 Alternating Step Back Lunge 2 12 / s 30 seconds A4 Kettlebell swing 20 February 60 sec B1 Chin Up ** February 12, 30 sec B2 Lying Hamstring Hamstring Curl February 12, 30 sec B3 Individual Arm DB Overhead Press 12 February 30 sec Bike Sprint B4 February 60 sec 60 seconds ** use tape or support teams as needed. Sunday: every 5 minute warm-up 8 Total intervals of 4 minutes and 30 seconds ['Work' of 90 seconds, three minutes of "recovery" as described above] 5 minutes to cool. Sunday: Off