4-weeks Plan

Fitness program

A bit of cardio & abs every day

Week 1
Day 1: upper body circuit, abs
•
• Four sets of 10 reps — standing barbell military press.
• Four sets of 15 reps — dumbbell lateral raises.
• Four sets of 10 reps — seated dumbbell shoulder press.
• Four sets of 19 reps — dumbbell shrugs.
• Four sets of 10 reps — T-bar rows.
• Four sets of 12 reps — close grip lat pull downs.
• And in the end, do 10 minutes on the stationary bike.

Day 2: cardio, abs

• 10 pushups
• 15 crunches
• 20 squat thrusts
• 10 burpees
• 10 basketball jumps
• 10 bicycle crunches
• 10 jumping jacks
• 10 mountain climbers
• 2 to 5 minutes of jumping rope
• Three sets of 10 hanging leg raise
• 15 to 20 minutes of jogging or low-intensity workout on the treadmill
• 2 to 3 one minute rounds of planks

Day3: upper body circuit, abs
•
• Start with four sets of 8 reps of flat-bench barbell press.
• Next, do four sets of push-ups that consist of 10 reps each.
• Three sets of 15 reps — cable crossovers.
• Four sets of 12 reps — incline dumbbell flies.
• Three sets of 20 reps — tricep rope overhead extension.
• Four sets of 12 reps — alternate hammer curl for each arm.
• And finally, do 10 minutes on the elliptical machine. 

Day4: cardio, abs

• 10 pushups
• 15 crunches
• 20 squat thrusts
• 10 burpees
• 10 basketball jumps
• 10 bicycle crunches
• 10 jumping jacks
• 10 mountain climbers
• 2 to 5 minutes of jumping rope
• Three sets of 10 hanging leg raise
• 15 to 20 minutes of jogging or low-intensity workout on the treadmill
• 2 to 3 one minute rounds of planks

Day5: rest

Day6: rest

Day7: rest

Week 2
Day 1: lower body circuit, abs
•
• Four sets of 8 reps — barbell squats.
• Three sets of 12 reps — leg press machine.
• Three sets of 15 reps — hamstring curls.
• Three sets of 15 reps — leg extensions.
• Four sets of 10 reps — walking lunges for each leg.
• Ten minutes on the elliptical machine.

Day 2: cardio, abs

• 10 pushups
• 15 crunches
• 20 squat thrusts
• 10 burpees
• 10 basketball jumps
• 10 bicycle crunches
• 10 jumping jacks
• 10 mountain climbers
• 2 to 5 minutes of jumping rope
• Three sets of 10 hanging leg raise
• 15 to 20 minutes of jogging or low-intensity workout on the treadmill
• 2 to 3 one minute rounds of planks

Day3: lower body circuit, abs
•
• Four sets of 8 reps — barbell squats.
• Three sets of 12 reps — leg press machine.
• Three sets of 15 reps — hamstring curls.
• Three sets of 15 reps — leg extensions.
• Four sets of 10 reps — walking lunges for each leg.
• Ten minutes on the elliptical machine.

Day4: cardio, abs

• 10 pushups
• 15 crunches
• 20 squat thrusts
• 10 burpees
• 10 basketball jumps
• 10 bicycle crunches
• 10 jumping jacks
• 10 mountain climbers
• 2 to 5 minutes of jumping rope
• Three sets of 10 hanging leg raise
• 15 to 20 minutes of jogging or low-intensity workout on the treadmill
• 2 to 3 one minute rounds of planks

Day5: rest

Day6: rest

Day7: rest

Week 3
Day 1: upper body circuit, abs
• Flat bench barbell press four sets of 8 reps
• Push ups four sets of 10 reps
• Cable crossovers three sets of 15 reps
• Incline dumbbells flyes four sets of 12 reps
• Barbell biceps curls or dumbbells three sets of 15 reps
• Hammer curl four sets of 12 reps for each arm
• Triceps rope overhead extensions three sets of 20 reps
• Triceps dips three sets of 15 reps
• Ten minutes on the elliptical bicycle
• standing barbell military press four sets of 10 reps
• Dumbbell lateral raises four sets of 15 reps
• Ez bar upright rows three sets of 15 reps
• seated dumbbell shoulder press four sets of 10 reps
• Dumbbell shrugs four sets of 10 reps
• close grip lay pull downs four sets of 12 reps
• Dumbbell bent over rows four sets of 12 reps for each arm
• T bar rows – four sets of 10 reps
• Ten minutes stair master

Day 2: lower body circuit , abs
•
• Four sets of 8 reps — barbell squats.
• Three sets of 12 reps — leg press machine.
• Three sets of 15 reps — hamstring curls.
• Three sets of 15 reps — leg extensions.
• Four sets of 10 reps — walking lunges for each leg.
• Ten minutes on the elliptical machine.

Day3: upper body circuit, abs

• Flat bench barbell press four sets of 8 reps
• Push ups four sets of 10 reps
• Cable crossovers three sets of 15 reps
• Incline dumbbells flyes four sets of 12 reps
• Barbell biceps curls or dumbbells three sets of 15 reps
• Hammer curl four sets of 12 reps for each arm
• Triceps rope overhead extensions three sets of 20 reps
• Triceps dips three sets of 15 reps
• Ten minutes on the elliptical bicycle
• standing barbell military press four sets of 10 reps
• Dumbbell lateral raises four sets of 15 reps
• Ez bar upright rows three sets of 15 reps
• seated dumbbell shoulder press four sets of 10 reps
• Dumbbell shrugs four sets of 10 reps
• close grip lay pull downs four sets of 12 reps
• Dumbbell bent over rows four sets of 12 reps for each arm
• T bar rows – four sets of 10 reps
• Ten minutes stair master

Day4: lower body circuit , abs
•
• Four sets of 8 reps — barbell squats.
• Three sets of 12 reps — leg press machine.
• Three sets of 15 reps — hamstring curls.
• Three sets of 15 reps — leg extensions.
• Four sets of 10 reps — walking lunges for each leg.
• Ten minutes on the elliptical machine.

Day5: rest

Day6: rest

Day7: rest

Week 4
Day 1: upper/ lower body circuit,abs
• Five sets of 5 reps — incline dumbbell press.
• Five sets of 5 reps — flat bench barbell press.
• Five sets of 5 reps — deadlifts.
• Five sets of 5 reps — barbell bent-over rows.
• Five sets of 5 reps — barbell clean and press.
• Five sets of 5 reps — barbell snatch.
 
• Four sets of 8 reps — barbell squats.
• Three sets of 12 reps — leg press machine.
• Three sets of 15 reps — hamstring curls.
• Three sets of 15 reps — leg extensions.
• Four sets of 10 reps — walking lunges for each leg.
• Ten minutes on the elliptical machine.

Day 2: cardio, abs

• 10 burpees
• 10 push ups
• 15Jump squat
• 20 Crunches
• 10 Squat thrusts
• 20 High knees
• 20 Russian twist
• 20Mountain climbing
• 10 Leg raises
• Plank (1min +)
• 15 each leg Lunges with kettlebell or dumbbell
• 3min rowing
• 4min stair master

Day3: upper/ lower body circuit, abs
•
• Five sets of 5 reps — incline dumbbell press.
• Five sets of 5 reps — flat bench barbell press.
• Five sets of 5 reps — deadlifts.
• Five sets of 5 reps — barbell bent-over rows.
• Five sets of 5 reps — barbell clean and press.
• Five sets of 5 reps — barbell snatch.
 
• Four sets of 8 reps — barbell squats.
• Three sets of 12 reps — leg press machine.
• Three sets of 15 reps — hamstring curls.
• Three sets of 15 reps — leg extensions.
• Four sets of 10 reps — walking lunges for each leg.
• Ten minutes on the elliptical machine.

Day4: cardio, abs

• 10 burpees
• 10 push ups
• 15Jump squat
• 20 Crunches
• 10 Squat thrusts
• 20 High knees
• 20 Russian twist
• 20Mountain climbing
• 10 Leg raises
• Plank (1min +)
• 15 each leg Lunges with kettlebell or dumbbell
• 3min of rowing
• 4 min of stair master

Day5: rest

Day6: rest