Week 4: Workout

WoW! We're at 4 weeks already. If you have been doing the workouts at least twice a week combined with 2 or 3 additional cardio workouts you should have some noticeable results by now. This week I'm gonna hit the weights a bit harder and stress you out a bit more... 8)

Gym:
Warm-up: 5-10mins cardio

Bench Press X 10 reps
SuperSet with:
Deadlifts X 10 reps
(Repeat above for 5 sets with 30-60sec rest between sets)
Squats X 10 reps
SuperSet with:
Upright Rows X 10 reps
(Repeat above for 5 sets with 30-60sec rest between sets)

Cool-down: 5-10mins of cardio

Home Workout:
Warm-up: Burpees X 20 reps (3 sets rest 60sec between each)

Push ups X 100 reps
Chin ups X 100 reps
Squat Thrust X 100 reps
Dive Bombers X 100 reps
Jack Knife crunches X 100 reps

Cool-down: 5-10mins of cardio

Keep pluggin away. Try this workout twice this week, with cardio(30-45mins) twice on alt. days. Example (Mon-Gym workout, Tues-cardio, Wed-off, Thur-Home workout, Fri-Cardio)...