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  • From Flab To Fab WK 2 4

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    The document outlines a 4-week workout program with exercises for different muscle groups on each day. Day One focuses on back and biceps with exercises like pull-ups, rowing, and curls. Day Two targets chest and triceps with presses, crossovers, and dips. Day Four works shoulders, abs, and legs with raises, crunches, and sprints. Day Five emphasizes legs with plyometrics, squats, and presses. Each workout consists of supersets and tri-sets of exercises done in circuits with short rest periods to keep the heart rate up and fat burning.

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    The document outlines a 4-week workout program with exercises for different muscle groups on each day. Day One focuses on back and biceps with exercises like pull-ups, rowing, and curls. Day Two targets chest and triceps with presses, crossovers, and dips. Day Four works shoulders, abs, and legs with raises, crunches, and sprints. Day Five emphasizes legs with plyometrics, squats, and presses. Each workout consists of supersets and tri-sets of exercises done in circuits with short rest periods to keep the heart rate up and fat burning.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    81 views1 page

    From Flab To Fab WK 2 4

    Uploaded by

    api-367731092
    The document outlines a 4-week workout program with exercises for different muscle groups on each day. Day One focuses on back and biceps with exercises like pull-ups, rowing, and curls. Day Two targets chest and triceps with presses, crossovers, and dips. Day Four works shoulders, abs, and legs with raises, crunches, and sprints. Day Five emphasizes legs with plyometrics, squats, and presses. Each workout consists of supersets and tri-sets of exercises done in circuits with short rest periods to keep the heart rate up and fat burning.

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    © All Rights Reserved
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    of 1

    FROM

    FLAB TO FAB
    Week Two and Four

    Day One Day Four


    Workout brought to you by Lisa Anne.

    Workout brought to you by Lisa Anne.


    Back & Biceps Set & Reps Shoulders & Abs & HITT Set & Reps
    Superset 1 Superset 1
    Pull-up 4 x 10 Cable Front Raise 3 x 20
    Skipping 60 seconds Cable Crunch 3 x 20
    Tri-set 2 Tri-set 2
    DB Row 3 x 20 Lateral Raise 3 x 20
    DB Bicep Curl 3 x 15 Lateral Raise Hold 3 x 30 sec
    Skipping 60 seconds Incline Leg Raises 3 x 20
    Tri-set 3 Superset 3
    Straight Arm Pull Down 3 x 20 Arnold DB Press 3 x 20
    Rope Hammer Curl 3 x 15 3 x failure
    Plank
    Skipping 60 seconds
    Sprints
    Tri-set 4
    30 seconds work
    3 x 20 15-20 min
    Seated Cable Row 30 seconds rest
    3 x 15
    Laying Cable Bicep Curl Steady Cardio
    60 seconds 10 min
    Skipping Incline Walk

    Stepmill
    20 min



    Day Two Day Five
    www.lisaanne.ca

    www.lisaanne.ca
    Chest & Triceps Set & Reps Legs Set & Reps
    Tri-set 1 Plyo Circuit (3 rounds)
    Cable Cross Over 3 x 20 High Knee 30 sec, 10 rest
    Push Up 3 x 15 Burpee w/ pushup 30 sec, 10 rest
    Skipping 60 seconds Jump Squat 30 sec, 10 rest
    Tri-set 2 Step Up 30 sec, 10 rest
    Incline BB Chest Press 3 x 20 Altnerating Lunges 30 sec, 10 rest
    Tricep Kickback 3 x 15/side Superset


    Skipping 60 seconds Weighted Squat 4 x 10
    Tri-set 3 Wall Sit 45 seconds
    Flat Bench BB Bench Press 3 x 20 Superset
    Thank you for joining me!

    Thank you for joining me!


    Tricep Dips 3 x 20 Seated Leg Press 3 x 10
    60 seconds 3 x 20
    Skipping Leg Press In & Out (go light)

    Tri-set 4 Superset
    3 x 20 3 x 20
    Close Grip Bench Press Seated Hamstring Curls
    3 x 15 3 x 20
    Triangle Push-up Standing Calf Raises
    60 seconds
    Skipping

    Stepmill
    25 min

    Day Three Day Six & Seven
    Cardio Set & Reps Rest Set & Reps
    Steady State Run 6k- 7k *Optional Steady State Cardio on 45 minutes
    (outside or treadmill) one day


    www.lisaanne.ca

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