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Get Lean in 4 Weeks: Training Log Week 1

Here's the step-by-step training log for week 1 of the Get Lean in 4 Weeks program.

WEEK ONE

MONDAY: Strength Training

  EXERCISE SETS REPS REST
A1 Goblet Squat 3 12 30 sec
A2 Standing Cable Chest Press 3 12 30 sec
A3 DB Step Ups 3 12/s 30 sec
A4 Jump Rope 3 60 sec 60 sec
B1 DB Push Press 3 12 30 sec
B2 Romanian Deadlift 3 12 30 sec
B3 Single Arm DB Row 3 12/s 30 sec
B4 Sprint * 3 100 yards 60 sec

* Can be performed on a treadmill or track.

TUESDAY: Intervals

5 minute warm ups

10, 2-minute intervals [30 seconds 'work', 90 seconds 'recovery' as described above]

5 minutes cool down

WEDNESDAY - Strength Training

  EXERCISE SETS REPS REST
A1 Incline DB Bench Press 3 12 30 sec
A2 Barbell Back Squat 3 12 30 sec
A3 Single Arm Cable Row 3 12/s 30 sec
A4 Farmer's Walk 3 40 yards 60 sec
B1 Sumo Deadlift 3 12 30 sec
B2 Lat Pull Down 3 12 30 sec
B3 Walking Lunge 2 12/s 30 sec
B4 Rowing Machine 3 200 meters 60 sec

THURSDAY: Off

FRIDAY: Intervals

5 minute warm ups

10, 2-minute intervals [30 seconds 'work', 90 seconds 'recovery' as described above]

5 minutes cool down

SATURDAY: Strength Training

  EXERCISE SETS REPS REST
A1 Trap Bar Deadlift 3 12 30 sec
A2 Dips 3 12 30 sec
A3 DB Split Squat 3 12/s 30 sec
A4 Kettlebell Swing 3 25 60 sec
B1 Chin Up 3 12 30 sec
B2 Stability Ball Hamstring Curl 3 12 30 sec
B3 Single Arm DB Overhead Press 3 12/s 30 sec
B4 Bike Sprint * 3 60 seconds 60 sec

* Can be performed on a treadmill or track

SUNDAY: Off

 

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