The 4 week Lean and Sculpt Workout Workout Summary Workout Description
Download - Fightline Diet
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FRIDAY WEEK 1<br />
A.M. OFF OR 40 MINS CARDIO<br />
P.M. OFF<br />
SATURDAY WEEK 1<br />
A.M. 35 MINS CARDIO<br />
P.M. LOWER CHEST<br />
Exercise Working Sets Rest between Sets<br />
Decline Bench Press<br />
Superset with<br />
Decline Dumbbell Flyes<br />
1 set of 20 for each exercise.<br />
3 sets of 10-15 plus 3 sets of 10<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
Weighted Dips<br />
Superset with<br />
Press Ups<br />
Machine Flat Press<br />
Superset with<br />
Cable cross overs ( under peck)<br />
4 sets of 20 plus 4 sets of 20 No rest between super set,<br />
exercise 1 min, rest between sets<br />
3 sets of 15 plus 3 sets of 15 No rest between super set,<br />
exercise 1 min, rest between sets<br />
Wide Grip Press Ups 3 x AMAP No rest between super set,<br />
exercise 1 min, rest between sets<br />
SUNDAY WEEK 1<br />
A.M. 35 MINS CARDIO<br />
P.M. 60 MINS INTERVAL CARDIO AND ABS<br />
Exercise Working Sets Rest between Sets<br />
60 MINS OF HIGH INTENSITY INTERVAL SPRINT CARDIO<br />
Hanging Legs Raises/ incline<br />
Sit ups / strict lying crunches<br />
(Tri Set)<br />
6 x AMAP x AMAP<br />
x AMAP<br />
(e.g. 6 x each exercise)<br />
No rest between super set,<br />
exercise 1 min, rest between sets<br />
Laying Leg Raises 5 sets of 30 No rest between super set,<br />
exercise 1 min, rest between sets<br />
Reverse laying Crunch 5 sets of 35 No rest between super set,<br />
exercise 1 min, rest between sets
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