1- 4 W EEK

EXERCISE RO UT I N E
 REST 45 Seconds - 1 Minutes In-Between Sets

1E X-E4R C IS
WEE K
E ROUTIN E
Day 1: Leg Day
1. Plie Squats
5 sets of 10-15 reps

2. Dumbbell Step-Up
4 sets of 8-12 reps per leg

3. Dumbbell Rear Lunges

4 sets of 8-12 reps per leg

4. Goblet DB Squat
4 sets of 12-15 reps

5 . Standing Dumbbell Calf

Raises
4 sets x 15 reps (control resistance and squeeze
as much as you can on contraction)

6 . Seated DB Calf Raises -

Place dumbbells on each lap. Your leg
should be in a 90 degree angle. 4 sets x 12
reps

7. Romanian Dumbbell
Deadlift
4 sets of 8-12 reps

8. Jump Squats
2 sets until failure
1EX-ERCISE
4 WEE K
ROUTIN E
Day 2: Chest Tricep & Abs

1. Incline Dumbbell Chest Press

4 sets of 10-15 reps

ABDOMINALS
2. Incline Dumbbell Flyes
4 sets of 10-15 reps 7. Lying Leg Lifts
4 sets of 10-15 reps

3. Flat Bench or Floor DB 8. Seated Oblique

Press Twist
4 sets of 10-15 reps 4 sets of 12

4. Bent Over Triceps 9. Crunches

4 sets of 12
Kickbacks
4 sets of 10-15 reps

5. Seated Overhead Dumbbell

Tricep Press.
4 sets of 10-15 reps

6. Lying DB Skull Crusher

4 sets of 10-15 reps
 1E X-E4R C IS
WEE K
E ROUTIN E
Day 3: Back & Bicep

1. Renegade Row or Inverted Row

4 Sets of 6-10 reps

2. Bent Over Dumbbell Rows

4 sets of 8-15 reps
3. Dumbbell Pullovers
4 sets of 12-15 reps

4. One-Arm Dumbbell Row

4 sets of 12-15 reps

5. Romanian Dumbbell Deadlifts

3 sets of 8-12 reps

6. Dumbbell Curls
5 sets of 10-15 reps per arm

7. Seated Dumbbell Hammer

Curls
5 sets of 10-15 reps per arm
1E X-E4R C WEE K
IS E ROUTIN E
Day 4: Shoulders & Traps

Warm up: elliptical or rowing machine 5 mins

1. Standing Military DB Shoulder Press

5 sets of 8-15 reps

2. Standing Dumbbell Side Lateral Raise

4 sets of 8-15 reps

3A. Bent Over Dumbbell Rear Delt Raises

Superset 3A & 3B Together.
4 sets of 8-15 reps

3B. Seated Dumbbell Lateral Raise

4 sets of 10-15 reps

4. Dumbbell Front Raises

4 sets of 10-15 reps

5. Dumbbell Shrugs
4 sets of 12-15 reps
1E X-E4R C IS
WEE K
E ROUTIN E
Day 5: Chest Tricep & Abs

1. Push Ups - wear bookbag with opjects to increase difficulty.

3 sets of 10-15 reps

2. Bench or Sofa Dips

4 sets of 10-12 reps

3. Barbell or Dumbbell Floor Press

4 sets of 8-10 reps

4. Incline or Decline Push Ups - place knees on floor

to reduce difficulty
3 sets of 10-15 reps

5. Lying Neutral Grip Close Grip DB Press

3 sets of 10-15 reps

6. Close Grip Dumbbell Push-Ups

3 sets of 10-15 reps

7. Planks
3 sets of 30-60 seconds

8. Crunches
3 sets of 10-15 reps

9. Jackknifes - place feet on floor to reduce difficulty

3 sets of 8-12 reps

10. Seated Mason Twist

3 sets of 10-15 reps