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

2. 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!!!

3. 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

4. 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

5. 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!!!

6. 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”

7. 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!!
Week 1 is over, great job!!

8. 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

9. 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!!

10. “ 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”

11. 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”

12. 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!!

13. 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”

14. 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

15. 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”

16. 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

17. 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

18. 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

19. 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

20. 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!!!

21. 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”

22. 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