Plan of the Month: Get Lean in 4 Weeks, Week 3

Editor's Note: Mike Simone Each month MensFitness.com select a training program four weeks of your choice and coach. Each week you will receive the training protocol this week. This month, Dan Trink, CSCS, owner and TrinkFitness.com chief operating personal training in NYC Peak Performance offers a 4-week program to dodge. What's new in the third week? Again, we increase the density (amount of work done in a short period of time) of the drive, keeping high reps and decrease the rest time. The volume also increases and now will do 4 sets of all circuits. Test yourself by trying to maintain or increase slightly (about 5%) of all charges used. We also add a finisher (FIN) daily weight training to increase the volume and metabolic demand more. This is the most difficult week of the program to obtain the concentration and keep your eyes on the prize. Speaking challenge, intervals have become more demanding, allowing less recovery. Are you behind in the program plan of the Month: Lose weight in four weeks, 1 month Plan >>>: lose weight in 4 weeks, 2 weeks >>> third week Monday: Strength training exercise SETS REPS REST A1 Goblet Squat 15 April 20 A2 s sitting Curl presses 15 April 20 sec A3 DB Step Ups April 15/20 seconds 90 sec 60 sec B1 Sitting combined cable 15 April 20 s B2 Sumo deadlift April 15 20 B3 s single arm cable chest April 15 A4 Jump Rope April / s 20 s Sprint B4 * 4100 meters 60 sec Kettlebell Swings END * The use of intra-set rest when necessary. 1100 - * can be done on a treadmill or track. Tuesday: 5 minute intervals heating 10 2-minute intervals ["work" to recovery '60 seconds 60 seconds as described above] 5 minutes cooling Friday - Strength training exercise SETS REPS REST A1 DB bench inclined pressure April 15, 20 andnbsp; Barbell Back Squat A2 sec April 15 20 A3 s single arm cable row 4 On 4 A4 15/20 seconds Farmer 60 m 60 sec B1 Romanian died April 15, 20 s B2 Lat Pull fell on April 15, Alternating Lunge 20 sec B3 B4 4 Rower 15/4300 s 20 m 60 sec Jump Rope END January 5th minute - Thursday: 5 minute intervals of 10 warm, 2 minutes 60 seconds interval ['work' recovery 60 seconds "'as described above] 5 minutes cooling Friday: Strength training exercise SETS REPS REST A1 Trap Bar Died 15 Avril, April 20 s A2 Dips ** 15 20 sec Alternative A3 Step Back Lunge April 15 / 20 seconds A4 Kettlebell Swing April 25 sec B1 Chin Up ** April 15, 60, 20 sec B2 Stability Ball Hamstring Curl April 15 20 B3 s single head arm DB Press 4 15/20 s s Bike Sprint 4 B4 90 seconds 60 seconds END Rower 1 1000 meter - ** Use bands or support teams as needed Saturday: Intervals.5 heat 10 minutes, 2 minutes apart ["work" of the recovery of '60 seconds 60 seconds as described above] 5 minutes cooling Sunday: Off MensFitness.com back next week for the week April 4. PAGE: Understanding the 4-week weight loss program >>>