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John's 4 Week Upper Body Shaping Program
DAY 1: BACK-SHOULDERS DAY 2:CARDIO-WAIST DECLINE BENCH FULL ADBOMILAS TURNING CRUNCHES 4X20 SUPERSET:MEDICINE BALL CRUNCHES 30 REPS(WEIGHTED)/LOWER BACK LIFTS 15 REPS 50 STICK TURNINGS DAY 4: REST!!!! DAY 5:CHEST WARM UP 5 MINS TREADMIL,STRECHING DAY 6: CARDIO-WAIST DECLINE BENCH FULL ADBOMILAS TURNING CRUNCHES 4X20 SUPERSET:MEDICINE BALL CRUNCHES 30 REPS(WEIGHTED)/LOWER BACK LIFTS 15 REPS 50 STICK TURNINGS DAY 7:REST!!!! PUT WEIGHT THAT WILL NOT ALOW YOU TO PERFORM MORE THAN THE REPITATIONS ABOVE. USE LIGHTER WEIGHT FOR SHOULDERS AND ALL FIRST SETS. For illustrations and descriptions of the weight training exercises, please go to the following page:
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