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1 week Sequence for those who workout 4 times a week

OMEGA

New member
For those that workout 4 days a week 1 week = a full sequence

Day 1 Legs, Abs
Day 2 Chest, Tris, Front Delts
Day 3 Back, Bis, traps, side delts
Day 4 MUST BE AN off day to recover for day 5

Day 5:
4 exercises done in Super set fashion, this is a Conditioning day and will keep key muscles Primed for the next week.

Bent over rows
Pushups
Squats( any kind)
Dumbell Laterals
Shrugs
5 sets of each all in a rep range of 15-25,
Moderate weight please.
fail by doing all of it back to back:) not with poundage.

20 Minutes cardio post workout. ( this is key for this day)

Day 6 OFF
Day 7 OFF
 
the exercises are posted in the other threads here in the
forum:

leg day
abs
day 2
day 3

all have their own posts
 
stick with those for the first 6 weeks

you need to be BASIC and predictable in your phases

I DONT believe in muscle confusion or changing it up daily which is arbitrary and I believe just a cop out for lazy fun training

it does not work for Bodybuilding ( real bodybuilding)

this is BUSINESS the way I train
 
Option B:
4 days CONSECUTIVE


if you want to workout 4 days consecutive you Can do this too if time becomes an issue:

Day 1
Push Day ( chest ect)
finish with 20 minutes of Cardio
Day 2
Pull Day ( Back etc)
finish with 15 minutes of LIGHT Cardio
Day 3
Legs, Abs ( no cardio after)
Day 4
Circuit:
do these back to back for a repeat of 5
Only do between 12-20 reps, NOTHING too heavy.

Chest Press ( machine)
Bent over rows
Military Presses
Shrugs
Barbell Curls
Tricep Pressdowns

( I have no legs on this day since you did them the day before and and cardio the days before that.)

REPEAT

PS enjoy the Circuit ad NEVER worry about weight

it more of a feel good fun/ endurance thing

go for cardio fatigue and just that over all pumped feeling
 
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