4 Week Upper Body Shaping Program


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Combine this workout with proper nutrition and you will see impressive results in 4 weeks.

Routine Type 1 Day On - 1 Day Off
Duration 4 Weeks
Level Intermediate
Purpose Fat Burning / Muscle Tone
Target Individuals looking to burn body fat and tone muscle mass

Workout Schedule:

Monday Back / Shoulders
Tuesday
Cardio / Abs
Wednesday
Arms
Thursday
Rest
Friday Chest
Saturday Cardio / Abs
Sunday Rest

The Workout

Day 1 Monday - Back / Shoulders
Muscle Group Exercise Sets / Reps
Cardio Treadmill 5 mins plus some light stretching
Back Close Grip Lat Pulldown 1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
  Wide Grip Pull Downs to Back of Neck 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
  Cable Rows 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
  Dumbbell Shrug 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
Shoulders    
Tri-set 1 - Perform one set after another of each of the three exercises. No resting in between exercises - Must be done in succession. Rest 60 seconds and repeat. Lateral Raise 3 x 12 reps
Front Raise 3 x 12 reps
Smith Machine Shoulder Press 3 x 12 reps
  Smith Machine Shoulder Press 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
Tri-set 2 - Perform one set after another of each of the three exercises. No resting in between exercises - Must be done in succession. Rest 60 seconds and repeat. Lateral Raise 3 x 10 reps
Front Raise 3 x 10 reps
Bent Over Laterals 3 x 10 reps
Stretching   5 mins
-Notes-

For the last set, use a weight that you can barely complete get the recommended repetitions. You may need a spotter. Use lighter weight for the first couple of sets and add more weight up until the last set which you should be using 80% of your one rep max.

Day 2 Tuesday - Cardio / Abs
Muscle Group Exercise Sets And Reps
Cardio Treadmill 10 mins
Stationary Bike 10 mins
Stepper 10 mins
Abs Decline Twisting Sit Ups 4 x 20 reps
Tri Set - Perform one set after another of each of the three exercises. No resting in between exercises - Must be done in succession. Medicine Ball Crunches 1 x 30 reps
Cable Crunches 1 x 15 reps
Ab Twists (Can also be done with a broom handle) 1 x 50 twists
Stretching   5 - 10 mins
Day 3 Wednesday - Arms
Muscle Group Exercise Sets And Reps
Cardio - Warm up Treadmill 5 mins plus some stretching
Biceps Hammer Curl 1 x 15 reps
1 x 10 reps
1 x 10 reps
  Preacher Curl 1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
  Standing Barbell Curl 1 x 10 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Triceps Over Head Rope Extensions 1 x 15 reps
1 x 15 reps
1 x 12 reps
  French Press 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
  Rope Pressdowns 1 x 12 reps
1 x 10 reps
1 x 10 reps
  Reverse Grip Press Downs 1 x 12 reps
1 x 10 reps
1 x 10 reps
  KickBacks 1 x 12 reps
1 x 10 reps
1 x 10 reps
Stretching   5 mins
-Notes-

For the last set, use a weight that you can barely complete get the recommended repetitions. You may need a spotter. Use lighter weight for the first couple of sets and add more weight up until the last set which you should be using 80% of your one rep max.

Day 5 Friday - Chest
Muscle Group Exercise Sets And Reps
Cardio - Warm up Treadmill 5 mins plus some stretching
Chest Incline Bench Press 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
  Flat Bench Press 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
  Pullover 1 x 12 reps
1 x 10 reps
1 x 10 reps
  Cable Cross Overs 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
  Pec Deck 1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 10 reps
Stretching   5 mins
-Notes-

For the last set, use a weight that you can barely complete get the recommended repetitions. You may need a spotter. Use lighter weight for the first couple of sets and add more weight up until the last set which you should be using 80% of your one rep max.

Day 6 Saturday - Cardio / Abs
Muscle Group Exercise Sets And Reps
Cardio Treadmill 10 mins
Stationary Bike 10 mins
Stepper 10 mins
Abs Decline Twisting Sit Ups 4 x 20 reps
Tri Set - Perform one set after another of each of the three exercises. No resting in between exercises - Must be done in succession. Medicine Ball Crunches 1 x 30 reps
Cable Crunches 1 x 15 reps
Ab Twists (Can also be done with a broom handle) 1 x 50 twists
Stretching   5 - 10 mins

Rest on Thursday and Sunday.

Routine submitted by John.


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