The 4 week Lean and Sculpt Workout Workout Summary Workout Description

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FRIDAY WEEK 1 A.M. OFF OR 40 MINS CARDIO P.M. OFF SATURDAY WEEK 1 A.M. 35 MINS CARDIO P.M. LOWER CHEST Exercise Working Sets Rest between Sets Decline Bench Press Superset with Decline Dumbbell Flyes 1 set of 20 for each exercise. 3 sets of 10-15 plus 3 sets of 10 No rest between super set, exercise 1 min, rest between sets Weighted Dips Superset with Press Ups Machine Flat Press Superset with Cable cross overs ( under peck) 4 sets of 20 plus 4 sets of 20 No rest between super set, exercise 1 min, rest between sets 3 sets of 15 plus 3 sets of 15 No rest between super set, exercise 1 min, rest between sets Wide Grip Press Ups 3 x AMAP No rest between super set, exercise 1 min, rest between sets SUNDAY WEEK 1 A.M. 35 MINS CARDIO P.M. 60 MINS INTERVAL CARDIO AND ABS Exercise Working Sets Rest between Sets 60 MINS OF HIGH INTENSITY INTERVAL SPRINT CARDIO Hanging Legs Raises/ incline Sit ups / strict lying crunches (Tri Set) 6 x AMAP x AMAP x AMAP (e.g. 6 x each exercise) No rest between super set, exercise 1 min, rest between sets Laying Leg Raises 5 sets of 30 No rest between super set, exercise 1 min, rest between sets Reverse laying Crunch 5 sets of 35 No rest between super set, exercise 1 min, rest between sets
Summary Week 1 of 4 will demonstrate the level of intensity needed to really sculpt your body inside 4 weeks. Be confident you can achieve your fitness ambitions and that others have used this programme obtaining great results… Also remember to have balance in your life and some fun, just like Waz in the picture below, once you achieve your goals enjoy them!!!
Page 2 and 3: The 4 week Lean and Sculpt Workout
Page 4 and 5: MONDAY WEEK 1 A.M. 25 MINS CARDIO P

The 4 week Lean and Sculpt Workout Workout Summary Workout Description

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