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!

DSCN7986

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!

DSCN7986

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!

DSCN7986

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!

DSCN7986

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!

DSCN7986

4WBW: Week 3: Day 18

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!

DSCN7986

4WBW: Week 3: Day 17

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!

DSCN7986

4WBW: Week 3: Day 16

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!

DSCN7986