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We are going to going into a BRAND-NEW direction as well as really kick things up. I am still a couple weeks away from my target date with 4 pounds to go.
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This week we are going to throw in a bunch of substance movements as well as train circuit design to melt a bunch of calories. This is my fav means to train.
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If you aren’t brand-new, now is the time to join us. The following couple weeks are going to be even harder as we approach both month mark!

bodybuilding diet

Workout 1

We Are Going to be Working Legs in this Workout

     Exercise Reps Sets.
A1 Weighted Leg Raises 20 2
A2 Weight Crunch 20 2
A3 Stability Ball Crunch 20 2
A4 Squeeze and Hold 20 2
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*Rest 90 seconds between sets
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B1 Exploding Leg Press (only do this if you really feel prepared, heated up, as well as are with a qualified training companion) 15 2
B2 Single-leg Hamstring Curl 15 2
B3 Stability Ball Hamstring Curl 15 2
B4 Glute-Hamstring Bridge 20 2
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*Rest 90 seconds between sets
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C1 Cable Side-Lunge 20 1
C2 Single-leg Cable Deadlift 15-20 2
C3 Single-leg Hip Extension 20 2
C4 Squeeze and Hold 20 2
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*Rest 90 seconds between sets
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Workout 2

The Attractive Back as well as Shoulder Workout

     Exercise Reps Sets.
A1 Military Press 10-12 2
A2 T-Bar Row 12-15 2
A3 Behind-The-Head Pulldown 12-15 2
A4 Underhand Close-Grip Pulldown 12-15 2
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*Rest 90 seconds
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B1 Seated Row with Rope (w breakdown set complying with last set) ………………….. 12 2
B2 Leaning Side Lateral Raise 15-20 2
B3 Incline Prone Front Raise 10 2
B4 Incline Front Raise 10 2
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*Rest 90 seconds
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C1 Rear Delt Fly with Resistance 12 1
C2 Unilateral Shoulder Press (10-12 reps each shoulder) 10-12 1
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Workout 3

The Abs + Quads Workout

     Exercise Reps Sets.
A1 Weighted Decline Crunch 12 3
A2 Incline Reverse Crunch 12 3
A3 Incline Laying Leg Raises 12 3
A4 Incline Bicycles 12 3
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*Rest 90 seconds
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B1 Weighted Barbell Lunges 15/side 4
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*Rest 90 seconds
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C1 Hack Squat 12-15 2
C2 Weighted Curtsy Lunge 12-15/side 2
C3 Static Russian Hop 12-15/side 2
C4 Lateral Lunge with Resistance Band 12-15/side 2
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*Rest 90 seconds
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D1 Reverse Hyperextension 12-15 1
D2 Leg Extension 20 1
D3 Wall Sit 30 sec 1

Workout 4

Exercise 1: Incline Chest Press  3 x 20

Exercise 2: Push Up off Bosu Round with Alternating Leg Elevate 3 x 10 (each leg)

Exercise 3: Machine Chest Fly 3 x 15-20

Exercise 4: Resistance Band Biceps Curl 3 x 20

Exercise 5:  Resistance Band Triceps Kickbacks (or expansions) 3 x 15-20

Exercise 6: Unilateral Maker Curls 3 x 20

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DO BACK TO BACK REST 2 MINS AFTER THAT DUPLICATE FOR A COMPLETE OF 3 SETS

ADD IN CARDIO AFTER THIS EXERCISE: EITHER Thirty Minutes OF MODERATE INTENSITY OR 20 MINUTES OF HIIT

* I did someday of stairs for 25 mins HIIT and 1 day of a lengthy walk with the youngsters for an hour maintaining a modest pace