April 5 day work out plan

Topics: Weight training exercises, Barbell, Crunch Pages: 4 (575 words) Published: December 23, 2014
Work Out for April!
Hi April, sorry it took me an extra day, I have tried to match up everything with what Danny has done for Mick so that you two can work out together over the next 4 weeks. Also, thank you again for everything you and Mick have doe for me especially with the wedding.

Monday: Chest and Abs
Incline Smith Machine Press 4 sets of 51, 12, 10, 8 ( increasing weights lightly as rep count decreases) Flat Bench dumbbell Press 4 sets 10 reps ( keep feet on bench to engage the abs, also not too heavy on the weight) Chest Machine Fly 3 sets 15 reps neutral weight, keep elbows bent to protect your shoulder dumbbell pullovers 4 sets 10 reps ( remember to engage your abs) walk out planks 3 sets of 21

pulse up crunches 4 sets 20
oblique v ups 3 sets 15

Tuesday Back and Triceps
Lat Pull downs 4 sets 21, 15, 12, 10
low seated rows 4 sets 10 reps
Assisted pull-ups 4 sets 12 reps
Cable overhead Triceps pulls 3 sets 15, 12, 10
Lawnmowers 3 sets 21, 15, 10
Hyper Extensions with 10lb plate 3 sets 10 reps
Barbell Skull Crushers 4 sets 12 reps

Wednesday Legs and Abs
Leg Extensions 4 sets 21, 15, 10, 12 ( increase the weight as the reps decrease) Trx Squats 4 sets 25 reps
Leg press 4 sets 21, 15, 12, 10 ( again increasing the weight in increments as the reps decrease) not for the leg press you can alternate foot position on the platform from normal toes pointed towards ceiling to heel in in a plie style. feet will be at mid level on the platform Smith Machine Donkey kicks 3 sets per leg 15, 10, 12 ( adding just a little weight if tolerable making sure the abs are very engaged) Snow Angels 4 sets of 10

Pulsing towards ceiling crunches 4 sets 20 reps
Dumbbell lunges 3 sets ( down and back =1 set)
Kettle swings with sumo squat 4 sets 30 reps
Overhead Dumbbell bells 3 sets 12 reps
Single leg Deadlift with kettlebell 4 sets 20 reps per leg
Calf raises on standing weighted machine 3 sets of 25 changing foot position every set neutral,...
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