4 Week Weight Training Plan!

4 Week Weight Training Plan!

Here is a typical week’s worth of my workouts. I always have 2 leg days, lift 5 days a week (2 days on, 1 rest day, 3 days on, 1 rest day), and try to add a variety of exercises.

I also sent this workout to my sister, who is a mom of 2, and she loved it. I suggested that she follow this workout for 4 weeks and focus on getting stronger and lifting more without compromising her form. If you are a bikini competitor, looking to spice up your normal routine, new to lifting, or anything in between I recommend the same to you!

If some exercises are unfamiliar to you, I would watch YouTube videos of others performing and explaining them.

Enjoy!

Note:

-Supersets are exercises performed back to back with no rest in between.

-3×15 would translate to 3 sets of 15 repetitions.

– Keep track of your rest periods! No more than 30-45 seconds

– Workout should take anywhere from 45-60 mins

– Abs and calves are worked out 2-3 times a week

Leg Day #1

1) Superset

– lying leg curls- 4×15

– quad extensions- 4×15

2) Leg press- 5×25, 20,15,12,10 (add more weight every set) this should be really hard by the set of 10

3) Box squats with weighted bar- 3×15

4) High Step ups holding weights- 3x 15 on each leg

5) Glute bridge (start with no weight then add a weighted bar)- 4×20 with a 2 second pause at the top flexed position

6) Abduction- 4×25

Shoulders & Back

1) Superset

– Dumbbell shoulder press- 4×12

– Standing lateral raises- 4×12

2) Superset

– cheerleader press- 4×12

– rear delt bent over raise -4×12

3) Pull ups (on assisted machine if need be)- 5×12

4) Seated narrow grip row- 4×15

5) Lat pull down- 3×15

Biceps and Triceps

1) Superset

– Standing EZ bar curls- 4×15

– Tricep bench dips (feet elevated, locked out knees) 4xmax

2) Superset

– Tricep rope push down- 3×20

– Seated dumbbell curls- 3×15

3) Superset

– Preacher curls – 4x 15

– Tricep bent over kickbacks- 4×15

Back & Chest

1) Push ups- 3×15

2) Incline dumbbell chest press- 3×20

3) Dumbbell single arm rows- 3×15

4) Reverse grip, close grip lat pull down- 3×20

5) Supinated seated row- 3×15

6) Narrow pull downs- 3×15

Leg day #2

1) Superset

– Heavy walking lunges- 3x 10 on each leg, so 20 total

– Lunge switch jumps- 3x 10 on each leg, so 20 total

2) Superset

– Stiff legged deadlifts- 3×20

– Pop squat jumps- 3×20

3) Superset

– High and wide leg press- 3×15

– High and wide squat jumps- 3×15

4) Superset

– Quad extensions- 3×20

– Narrow stance high squat jumps- 3×15

Abs & Calves

1) V ups- 3×15

2) Plank- 3×30 seconds

3) Swiss ball crunches- 3×30

1) Seated Calf raises- 3×30

2) Standing Calf raises- 3×20

Don’t forget to add in cardio and a clean diet for the ultimate physique!

Original article and pictures take s0.wp.com site