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1 week Sequence for those who workout 4 times a week


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about 1 week Sequence for those who workout 4 times a week within the Weight Training & Weight Lifting category.

Excerpt: 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.

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  1. #1
    Da Pope
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    Lightbulb 1 week Sequence for those who workout 4 times a week

    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

  2. #2
    <^> ( ' ' ) <^> FriendlyCanadian's Avatar
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    Re: 1 week Sequence for those who workout 4 times a week

    So do we have all the exercises we need to do all of these? can we mix it up any?

  3. #3
    Da Pope
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    Re: 1 week Sequence for those who workout 4 times a week

    the exercises are posted in the other threads here in the
    forum:

    leg day
    abs
    day 2
    day 3

    all have their own posts

  4. #4
    <^> ( ' ' ) <^> FriendlyCanadian's Avatar
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    Re: 1 week Sequence for those who workout 4 times a week

    that's what I thought, is there any variation we can do, or just stick with those?

  5. #5
    Da Pope
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    Re: 1 week Sequence for those who workout 4 times a week

    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

  6. #6
    Da Pope
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    Re: 1 week Sequence for those who workout 4 times a week

    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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