Advanced Program
199
Week 4
Schedule: 3 days per week, Monday, Wednesday and Friday x x x x x x x x x x x x x x x x
Crunches with Feet Raised 2 x 8–15 Dumbbell Side Bend 2 x 8–12 Dumbbell Squats 2 x 8–12 Leg Extension with Ankle Weights 2 x 8–12 Leg Curl with Ankle Weights 2 x 8–12 Dumbbell Calf Raise 2 x 8–12 Dumbbell Bench Press 2 x 8–12 Incline Dumbbell Bench Press 2 x 8–12 One-Arm Dumbbell Row 2 x 8–12 Dumbbell Deadlift 2 x 8–12 Dumbbell Side Raise 2 x 8–12 Dumbbell Shoulder Shrugs 2 x 8–12 One-Arm Extensions 2 x 8–12 Kickbacks 2 x 8–12 One-Arm Dumbbell Curls 2 x 8–12 Concentration Curls 2 x 8–12
Jog continuously for 20 minutes each day on Tuesday, Thursday, and Saturday.