For those looking for an fitness advantage BY: Russ Forchion Stay Fit For those looking for an fitness advantage BY: Russ Forchion

Strength & Exercise 4 week Workout Program Goal Build strength Fat loss Hypertrophy Duration 4 weeks Monday - Friday, with weekends off You Can Do It, Don’t Give Up!!!

Monday Day 1 Warm up – 15 minutes full body stretch 5 Burpess 5 split lounges each leg 25 crunches 2 sets of 25 pushups 20 Calf raises

Tuesday Day 2 Warm up – 15 minute speed walk on treadmill 15 air squats 10 mountain climbers 10 high knees 25 jumping jacks 10 side lounges each leg

Todays Hump Day!!! Wednesday Day 3 Warm up – 15 minutes on elliptical 5 assisted pull ups Bicep curl “light weight” Triceps extentension “ light weight” 2 sets of 30sec push up holds 5 Cable curls each arm “light weight” Todays Hump Day!!!

Thursday Day 4 Warm up – 1 Mile walk around track 2 sets of 10 dumbbell push press “ Light weight” 2 sets of 10 Dumbbell front raises “ Light weight” 2 sets of 10 side raises “ Light weight” 2 sets of 10 Dumbbell shrugs “ Light weight”

Week 1 is over, great job!! Friday Day 5 Warm up – 15 minute stretch, 2 sets of 30 sec. planks. 2 sets of 10 seated rows “ Light weight” 2 seats of 10 Diamond push ups 2 sets of 10 cable crosses 2 sets of 10 hyperextensions More weeks too Go! 2 sets of 10 Lateral pulldowns Love what your doing!! https://www.youtube.com/watch?v=0Od2a2UmGDo Week 1 is over, great job!!

Monday Day 8 Warm up – 20 minutes full body stretch 10 Burpess 10 split lounges each leg 30 crunches 3 sets of 25 pushups 25 Calf raises

Friends don’t let friends skip leg day!! Tuesday Day 9 Warm up – 15 minute speed walk on treadmill 20 air squats 15 mountain climbers 15 high knees 30 jumping jacks 15 side lounges each leg 2 sets 45 second Wall sits Friends don’t let friends skip leg day!!

“ Biceps don’t grow on trees” Wednesday Day 10 Warm up – 15 minutes on elliptical 10 assisted pull ups 3 sets of 10 Bicep curl “moderate weight” 3 sets of 10 Triceps extentension “ moderate weight” 3 sets of 30sec push up holds 2 sets of 10 Cable curls each arm “moderate weight” “ Biceps don’t grow on trees”

Thursday Day 11 Warm up – 1.5 Mile walk around track 3 sets of 10 Dumbbell push press “ moderate weight” 3 sets of 10 Dumbbell front raises “ moderate weight” 3 sets of 10 side raises “ moderate weight” 3 sets of 10 Dumbbell shrugs “ moderate weight” 3 sets of 45sec. Plate holds “ Above head, elbows locked”

2 weeks down, 2 weeks to go!! Friday Day 12 Warm up – 15 minute stretch, 2 sets of 1minute planks. 3 sets of 10 seated rows “ moderate weight” 3 seats of 10 Diamond push ups 3 sets of 10 cable crosses 3 sets of 10 hyperextensions 3 sets of 10 Lateral pulldowns 2 weeks down, 2 weeks to go!!

monday Day 15 Warm up – 20 minutes full body stretch 20 Burpess 20 split lounges each leg “ moderate weight” 40 crunches 4 sets of 25 pushups 35 Calf raises 4 sets of 10 step ups “Each leg”

Tuesday Day 16 Warm up – 15 minute speed walk on treadmill 30 air squats 25 mountain climbers 20 high knees 35 jumping jacks 20 side lounges each leg 3 sets 45 second Wall sits

Wednesday Day 17 Warm up – 20 minutes on elliptical 20 assisted pull ups 4 sets of 10 Bicep curl “moderate weight” 4 sets of 10 Triceps extentension “ moderate weight” 4 sets of 30sec push up holds 3 sets of 10 Cable curls each arm “moderate weight”

Thursday Day 18 Warm up – 2 Mile walk around track 4 sets of 12 Dumbbell push press “ moderate weight” 4 sets of 12 Dumbbell front raises “ moderate weight” 4 sets of 12 side raises “ moderate weight” 4 sets of 12 Dumbbell shrugs “ moderate weight” 4 sets of 45sec. Plate holds “ Above head, elbows locked

Friday Day 19 Warm up – 20 minute stretch, 3 sets of 1minute planks. 4 sets of 10 seated rows “ moderate weight” 4 seats of 10 Diamond push ups 4 sets of 10 cable crosses 4 sets of 10 hyperextensions 4 sets of 10 Lateral pulldowns 4 sets of 10 reverse fly’s

Finish Strong Monday Day 22 Warm up – 30 minutes full body stretch Max Burpees in 1 minute Max split lounges each leg “ light weight” Max crunches in 1 minute Max push ups in 1 minute “ light weight” Max calf raises in 1 minute “ light weight” Max step ups in 1 minute “ light weight” Finish Strong

Tuesday Day 23 Warm up – 15 minute speed walk on treadmill Max air squats in 1 minute Max mountain climbers in 1 minute Max high knees in one minute Max jumping jacks in 1 minute Max side lounges in 1 minute “each leg” 4 sets 45 second Wall sits

Wednesday Day 23 HUMP DAY!!! Warm up – 20 minutes on elliptical Max assisted pull ups in 1 minute Max Bicep curl in 1 minute “moderate weight” Max Triceps extension in 1 minute “ moderate weight” 5 sets of 30sec push up holds Max Cable curls each arm in 1 minute “moderate weight” HUMP DAY!!!

Thursday Day 24 Warm up – 2 Mile jog around track Max Dumbbell push press in 1 minute“ moderate weight” Max Dumbbell front raises in 1 minute “ moderate weight” Max Dumbbell side raises in 1 minutes “ moderate weight” Max Dumbbell shrugs in 1 minute “ moderate weight” 5 sets of 45sec. Plate holds “ Above head, elbows locked”

Friday Day 25 Warm up – 20 minute stretch, 5 sets of 1 minute planks. Max seated rows in 1 minute“ moderate weight” Max Diamond push ups in 1 minute Max cable crosses in 1 minute Max hyperextensions in 1 minute Max Lat. pulldowns in 1 minute Max reverse fly’s in 1 minute