Get Lean in 4 Weeks: Training Log Week 2

SECOND WEEK Monday: Strength training exercise SETS REPS REST A1 Goblet Squat March 15, 25 sec A2 sitting Curl presses March 15, 25 sec A3 DB Step Ups 3 15/25 seconds A4 Skipping March 75 sec 60 sec B1 Seated Cable Row March 15, 25 sec B2 Sumo deadlift March 15, 25 sec B3 Cable single arm chest 3 15 / s B4 April 75 meter Sprint 25 * 60 sec of * can be done on a treadmill or track. Tuesday: 5 minute intervals heating 10 2-minute intervals ["work" of the cover of "45 seconds 75 seconds as described above] 5 minutes cooling Friday - Strength training exercise SETS REPS REST A1 DB bench inclined pressure April 15, 25 sec A2 Back Squat Barbell April 15, 25 sec A3 single arm row cable 4 15/25 seconds A4 farmer On April 50 meters 60 sec B1 Romanian Died March 15, 25 sec B2 Lat Pull dropped of March 15, 25 sec B3 alternative Lunge 2 15 / s 25 s rower B4 3250 m 60 sec Wednesday: 5 Hot intervals up to 10 minutes, 2 minutes apart [45 yesSeconds "working", "recovery" 75 seconds as described above] 5 minutes cooling Friday: Strength training exercise SETS REPS REST A1 Trap Bar Died April 15, 25 s A2 Dips ** April 15, 25 sec A3 Alternative Step Back Lunge April 15/25 seconds A4 Kettlebell swing 20 April 60 sec B1 Chin Up ** March 15th, 25 sec B2 Stability Ball Hamstring Curl March 15, 25 sec B3 single head arm DB Press 3 15/25 s s Bike Sprint 3 75 seconds B4 60 s ** use tape or support equipment if necessary. Sunday in 5 warm up 10 minutes, 2 minutes apart ["work" of the cover of "45 seconds 75 seconds as described above] 5 minutes cooling Sunday: Off

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Get Lean in 4 Weeks: Training Log Week 3

THIRD WEEK Monday: Strength training exercise SETS REPS REST A1 Goblet Squat 15 April 20 A2 s sitting Curl presses April 15 20 A3 s DB Step Ups April 15/20 seconds A4 Jump Rope April 90 sec 60 sec B1 Seated Row Cable April 15, 20 sec B2 Sumo deadlift April 15 20 B3 s single arm cable chest April 15 / s 20 s Sprint B4 * 4100 yards 60 sec Kettlebell Swings END * The use of intra-set rest if needed. 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 A2 s Back Squat Barbell April 15 20 A3 s single arm cable row 4 On 4 A4 15/20 seconds Farmer 60 m 60 sec Romanian B1 died April 15, 20 s B2 Lat Pull dropped 15 April 20 B3 s alternative Lunge April 15 / S 20 & nbsp dry rower B4 4300 m 60 sec Jump Rope 1 minute late May - Sunday:. intervals of 5 minutes warm up 10, 2 minutes 60 seconds interval ['work', 'recovery' 60 seconds, as described above] 5 minutes cool Friday Strength training exercise SETS REPS REST A1 Trap Bar Dead April 15, 20 s A2 Dips ** April 15, 20 sec A3 AC Step Back Lunge April 15/20 seconds A4 Kettlebell swing 25 April 60 sec Chin Up B1 ** April 15, 20 sec B2 Stability Ball Hamstring Curl April 15 , 20 sec B3 single head arm DB Press 4/15 4 s B4 Bike Sprint 90 seconds 60 seconds 20 s END Rower 1 1,000 - ** use tape machines or assistance if needed. Sunday in 5 warm up 10 minutes, 2 minutes apart ["work" in recovery '60 seconds 60 seconds as described above] 5 minutes cooling Sunday: Off

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