Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,
except for calves and abs, which will be worked twice.

Day 23: Legs & Abs

1. Back Squat (5 sets; 10 reps)
2. Leg Press (5 sets; 8/8/10/10/12 reps)
3. Leg Extension (5 sets; 8/8/10/10/12 reps)
4. Lying Leg Curl (3 sets; 8/10/12 reps)
5. Romanian Deadlift (3 sets; 8/10/12 reps)
6. Seated Leg Curl (3 sets; 8/10/12 reps)
7. Reverse Crunch (2 sets; 20 reps)
8. Crunch (2 sets; 20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,
except for calves and abs, which will be worked twice.

Day 22: Chest, Triceps, Calves

1. Incline Barbell Bench Press (5 sets; 10 reps)
2. Dumbbell Bench Press (5 sets; 8/8/10/10/12 reps)
3. Dumbbell Flye (5 sets; 8/8/10/10/12 reps)
4. Rope Pressdown (4 sets; 10/10/12/12 reps)
5. Dumbbell Kickback (3 sets; 10 reps)
6. Lying EZ-Bar Triceps Extension (3 sets; 10 reps)
7. Standing Calf Raise (3 sets; 25 reps)
8. Seated Calf Raise (3 sets; 25 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 20: Legs

1. Back Squat Reverse Crunch (4 sets; 8/8/10/12 reps)
2. Leg Press (4 sets; 8/8/10/12 reps)
3. Seated Leg Curl (4 sets; 8/8/10/12 reps)
4. Romanian Deadlift (4 sets; 8/8/10/12 reps)
5. Standing Calf Raise (3 sets; 25 reps)
6. Seated Calf Raise (3 sets; 25 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 19: Pull

1. Barbell Upright Row (4 sets; 8/8/10/12 reps)
2. Single-Arm Neutral-Grip Dumbbell Row (4 sets; 8/8/10/12 reps) – 20#
3. Incline Dumbbell Biceps Curl (4 sets; 8/8/10/12 reps) – 10#
4. Machine Preacher Curl (4 sets; 8/8/10/12 reps) – 12#
5. Reverse Crunch (3 sets; 15-20 reps)
6. Crunch (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 18: Push

1. Incline Barbell Bench Press (4 sets; 10/10/12/15 reps) – 12#
2. Dumbbell Flye (4 sets; 10/10/12/15 reps) – 12#
3. Overhead Dumbbell Press (4 sets; 10/10/12/15 reps) – 12#
4. Smith Machine Upright Row (4 sets; 8/8/10/12 reps) – 48# on the pulley machine
5. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps) – 12#
6. Dumbbell Kickback (3 sets; 10/12/15 reps) – 12#

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 17: Legs

1. Back Squat Reverse Crunch (4 sets; 8/8/10/12 reps)
2. Leg Press (4 sets; 8/8/10/12 reps) – 175#
3. Seated Leg Curl (4 sets; 8/8/10/12 reps) – 80#
4. Romanian Deadlift (4 sets; 8/8/10/12 reps)
5. Standing Calf Raise (3 sets; 25 reps)
6. Seated Calf Raise (3 sets; 25 reps) – 100#

Thanks for joining me on this journey! If you have any asuggestions/encouragement, I’d love to hear it!

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 16: Pull

1. Barbell Upright Row (4 sets; 8/8/10/12 reps) – 12#, two dumbbell modification
2. Single-Arm Neutral-Grip Dumbbell Row (4 sets; 8/8/10/12 reps) – 20# dumbbells
3. Incline Dumbbell Biceps Curl (4 sets; 8/8/10/12 reps) – These were difficult at 12#, next time maybe decrease to 10# so I can get better extensions.
4. Machine Preacher Curl (4 sets; 8/8/10/12 reps) – 12#, my right arm is definitely stronger than my left. Left side was a struggle at times, but I stared down my arm until it obeyed me!  😀
5. Reverse Crunch (3 sets; 15-20 reps) – These were easier for me than the regular crunches. I modified them a little by straightening my legs out then pulling into the reverse crunch tuck. Feel the burn!
6. Crunch (3 sets; 15-20 reps) – Ugh. Crunches. I always feel like I’m doing neck lifts. But I did feel the abs burn with these.

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 15: Push

1. Incline Barbell Bench Press (4 sets; 10/10/12/15 reps) – I modified this to use two 12# dumbbells.
2. Dumbbell Flye (4 sets; 10/10/12/15 reps) – 12# all sets, maybe bump this up to 15# next time.
3. Overhead Dumbbell Press (4 sets; 10/10/12/15 reps) – the 10# weights are still challenging for me.
4. Smith Machine Upright Row (4 sets; 8/8/10/12 reps) – 10# dumbbells for these. I had to modify as my gym does not have a Smith machine.
5. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps) – Again with 10# dumbbells, these were difficult. I had to take lots of breaks, but I got it done!
6. Dumbbell Kickback (3 sets; 10/12/15 reps) – These were also difficult. After the triceps extensions, I dropped it to 5# weights. No shame.

I also tried a new machine. It looks like some kind of seated stair climber. I set it to 300# and went medieval on it for 5 minutes or so.

Then, I forgot to take a selfie in the gym, so here is me outside the building in all my matted, sweaty hair glory!

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!