Get Lean in 4 Weeks: Training Log Week 4

WEEK FOUR >>MONDAY: Strength Training EXERCISESETSREPSRESTA1Goblet Squat21230 secA2DB Push Press21230 secA3DB Step Ups212/s30 secA4Jump Rope260 sec60 secB1Bent Over Barbell Row21230 secB2Trap Bar Deadlift21230 secB3Single Arm Cable Chest Press21230 secB4Sprint *2100 yards60 sec

* Can be performed on a treadmill or track.

TUESDAY: Intervals

5 minute warm ups

8 total intervals of 4 minutes and 30 seconds. [90 seconds 'work', 3 minutes of 'recovery' as described above]

5 minutes cool down

WEDNESDAY - Strength Training EXERCISESETSREPSRESTA1Incline DB Bench Press21230 secA2Barbell Back Squat21230 secA3Single Arm Cable Row212/s30 secA4Farmer's Walk240 yards60 secB1Romanian Deadlift21230 secB2Lat Pull Down21230 secB3Alternating Lunge212/s30 secB4Rowing Machine2200 meters60 secTHURSDAY: Intervals

5 minute warm ups

10, 3-minute intervals [60 seconds 'work', 120 seconds 'recovery' as described above]

5 minutes cool down

FRIDAY: Strength Training EXERCISESETSREPSRESTA1Sumo Deadlift21230 secA2Dips **21230 secA3Alternating Step Back Lunge212/s30 secA4Kettlebell Swing22060 secB1Chin Up **21230 secB2Lying Hamstring Curl21230 secB3Single Arm DB Overhead Press21230 secB4Bike Sprint 260 seconds60 sec

** Use bands or assistance machines as needed.

SATURDAY: Intervals

5 minute warm ups

8 total intervals of 4 minutes and 30 seconds. [90 seconds 'work', 3 minutes of 'recovery' as described above]

5 minutes cool down

SUNDAY: Off]]>

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