Category Archives: Exercise & Fitness

4WBW: Week 4: Day 28

Rest Day!

Four weeks completed!
4 Week Beginner Workout completed!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 4: Day 27

Rest Day!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 4: Day 26

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 26: Back, Biceps & Abs

  1. Barbell Bent-Over Row (5 sets; 12 reps)
  2. Lat Pulldown (5 sets; 8/8/10/10/12 reps)
  3. Single-Arm Neutral-Grip Dumbbell Row (5 sets; 8/8/8/10/10 reps)
  4. Barbell Biceps Curl (4 sets; 10/10/12/12 reps)
  5. Incline Dumbbell Biceps Curl (3 sets; 10 reps)
  6. Machine Preacher Curl (3 sets; 10 reps)
  7. Crunch (3 sets; 20 reps)

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

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4WBW: Week 4: Day 25

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 25: Shoulders & Calves

  1. Overhead Dumbbell Press (4 sets; 12 reps)
  2. Smith Machine Upright Row (3 sets; 8/10/12 reps)
  3. Dumbbell Lateral Raise (3 sets; 10 reps)
  4. Seated Calf Raise (10 sets; 10 reps)

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

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4WBW: Week 4: Day 24

Rest Day!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 4: Day 23

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!

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4WBW: Week 4: Day 22

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!

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4WBW: Week 3: Day 21

Rest Day!

Third week completed!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 3: Day 20

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!

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4WBW: Week 3: Day 19

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!

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