27/9/2018 Phase 4 - Anllela Sagra Workouts and Fitness Plans

PHASE 4

MONDAY - CHEST / BACK

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Incline Bench Press 11 11 11

Bench Press 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
  s1 s2 s3 s4 s5
60 second rest
between super sets Deadlifts 11 11 11
Pull-ups 11 11 11
Bent Over DB Flys 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Weighted Dips 11 11 11

Push-ups 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Seated Cable Rows 11 11 11

Lat Pull-downs 11 11 11

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EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Decline Bench Press 11 11 11

Cable Flys 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
T-Bar Rows 11 11 11

Straight Arm Lat Pull-downs 11 11 11

TUESDAY - LEGS / TRICEPS

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Squats 11 11 11

Lunges 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Skull Crushers 11 11 11

DB Skull Crushers 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Overhead DB Triceps Extension 11 11 11

Tricep Cable Rope Push-down Extensions 11 11 11

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27/9/2018 Phase 4 - Anllela Sagra Workouts and Fitness Plans

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Leg Extensions 11 11 11

Straight Leg DB Deadlifts 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Hamstring Curls 11 11 11

Barbell Front Squats 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Tricep Straight Bar Cable Push-down 11 11 11

Incline DB Bench Press 11 11 11

WEDNESDAY - SHOULDERS / BICEPS

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Barbell Curls to Reverse Press 11 11 11

Alternating Hammer Curls - EACH SIDE 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Arnold Press 11 11 11

DB Side Raises 11 11 11

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27/9/2018 Phase 4 - Anllela Sagra Workouts and Fitness Plans

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Inside EZ Barbell Curls 11 11 11

Wide Grip Barbell Curls 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Alternating DB Military Press 11 11 11

Front Raises 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Around the World 11 11 11

Reverse DB Front Raises 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Straight Bar Cable Curls - Dropset 11 11 11

Open Palm DB Curls 11 11 11

THURSDAY - CHEST / BACK

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Incline Bench Press 11 11 11

Bench Press 11 11 11

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27/9/2018 Phase 4 - Anllela Sagra Workouts and Fitness Plans

EXERCISE SET / REPS

3 SETS TOTAL   s1 s2 s3 s4 s5
60 second rest
between super sets Deadlifts 11 11 11
Pull-ups 11 11 11
Bent Over DB Flys 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Weighted Dips 11 11 11

Push-ups 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Seated Cable Rows 11 11 11

Lat Pull-downs 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Decline Bench Press 11 11 11

Cable Flys 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
T-Bar Rows 11 11 11

Straight Arm Lat Pull-downs 11 11 11

FRIDAY - LEGS / TRICEPS

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27/9/2018 Phase 4 - Anllela Sagra Workouts and Fitness Plans

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Squats 11 11 11

Lunges 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Skull Crushers 11 11 11

DB Skull Crushers 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Overhead DB Triceps Extension 11 11 11

Tricep Cable Rope Push-down Extensions 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Leg Extensions 11 11 11

Straight Leg DB Deadlifts 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Hamstring Curls 11 11 11

Barbell Front Squats 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Tricep Straight Bar Cable Push-down 11 11 11

Incline DB Bench Press 11 11 11

SATURDAY - SHOULDERS / BICEPS

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27/9/2018 Phase 4 - Anllela Sagra Workouts and Fitness Plans

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Barbell Curls to Reverse Press 11 11 11

Alternating Hammer Curls - EACH SIDE 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Arnold Press 11 11 11

DB Side Raises 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Inside EZ Barbell Curls 11 11 11

Wide Grip Barbell Curls 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Alternating DB Military Press 11 11 11

Front Raises 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Around the World 11 11 11

Reverse DB Front Raises 11 11 11

EXERCISE SET / REPS

3 SETS TOTAL
60 second rest   s1 s2 s3 s4 s5
between super sets
Straight Bar Cable Curls - Dropset 11 11 11

Open Palm DB Curls 11 11 11

SUNDAY - BODYWEIGHT WORKOUT

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Click here to be re-directed to the Bodyweight Workout page.

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