Fitness Trainer San Diego

I thought I’d post the follow-up workout a little early.  The 4-week program will end this Friday, so here is the  perfect follow-up routine.  It is designed to solidify the strength & power you’ve earned over the last few weeks and continue your growth.

For the next two weeks:

Warm Up everyday: One giant set with limited (~30sec.) rest of 1-minute rounds:  bodyweight squats, push ups, sit ups, inverted rows, and supermanns.  Record your numbers because reps will increase.

Monday:  4 sets of 4 repetitions: (2 min. rest)

• barbell Squats
• L-Pull ups
• barbell Incline chest
• dumbbell Rows
• barbell Upright Rows

Wednesday: 3 sets of 8 repetitions: (45 sec rest)

• dumbbell Walking Lunges (8 reps each side)
• weighted Chin Ups
• dumbbell Decline chest
• barbell Pullovers
• Handstand Push ups 

Friday:  2 sets of 6 repetitions: (75-90 sec rest)

• dumbbell Dead lifts
• Shoulder Push Press
• weighted Inverted Rows
• weighted Dips
• dumbbell lateral raises

On Mondays and Fridays, jump rope for 30 seconds of each rest period.  On Wednesdays, stretch the active muscle for 30 seconds during the 45-second rest. 

On Tuesdays and Thursdays,  Warm up with Hanging Knee raises and decline situps.  Start with ten reps of each and, without rest, perform both exercises.  The second round is 9 reps each, and continue for 8-7-6-5-4-3-2-1 reps with very limited or no rest.  Cardio of your choice on these days.  The rower and the bike are favorites due to the lower impact on the joints, but it’s up to you.

Enjoy!

Posted By: San Diego Fitness Trainer in Fitness
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