4 Week Upper Body Shaping Program

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
1 x 15 reps
1 x 12 reps
1 x 12 reps
1 x 10 reps
 
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
 
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
 
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.
3 x 12 reps
 
3 x 12 reps
 
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.
3 x 10 reps
 
3 x 10 reps
 
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
Tri Set - Perform one set after another of each of the three exercises. No resting in between exercises - Must be done in succession.
1 x 30 reps
 
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
1 x 15 reps
1 x 10 reps
1 x 10 reps
 
1 x 12 reps
1 x 12 reps
1 x 10 reps
1 x 10 reps
 
1 x 10 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Triceps
1 x 15 reps
1 x 15 reps
1 x 12 reps
 
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
 
1 x 12 reps
1 x 10 reps
1 x 10 reps
 
1 x 12 reps
1 x 10 reps
1 x 10 reps
 
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
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
 
1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 8 reps
 
1 x 12 reps
1 x 10 reps
1 x 10 reps
 
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
 
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
Tri Set - Perform one set after another of each of the three exercises. No resting in between exercises - Must be done in succession.
1 x 30 reps
 
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.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.