You are here

Get Lean in 4 Weeks: Training Log Week 2

Here's the step-by-step training log for week 2 of the Get Lean in 4 Weeks program.

WEEK TWO

MONDAY: Strength Training

  EXERCISE SETS REPS REST
A1 Goblet Squat 3 15 25 sec
A2 Seated Curl to Press 3 15 25 sec
A3 DB Step Ups 3 15/s 25 sec
A4 Jump Rope 3 75 sec 60 sec
B1 Seated Cable Row 3 15 25 sec
B2 Sumo Deadlift 3 15 25 sec
B3 Single Arm Cable Chest 3 15/s 25 sec
B4 Sprint * 4 75 yards 60 sec

* Can be performed on a treadmill or track.

Advertisement

TUESDAY: Intervals

5 minute warm ups

10, 2-minute intervals [45 seconds 'work', 75 seconds 'recovery' as described above]

5 minutes cool down

WEDNESDAY - Strength Training

  EXERCISE SETS REPS REST
A1 Incline DB Bench Press 4 15 25 sec
A2 Barbell Back Squat 4 15 25 sec
A3 Single Arm Cable Row 4 15/s 25 sec
A4 Farmer's Walk 4 50 yards 60 sec
B1 Romanian Deadlift 3 15 25 sec
B2 Lat Pull Down 3 15 25 sec
B3 Alternating Lunge 2 15/s 25 sec
B4 Rowing Machine 3 250 meters 60 sec

THURSDAY: Intervals

5 minute warm ups

10, 2-minute intervals [45 seconds 'work', 75 seconds 'recovery' as described above]

5 minutes cool down

FRIDAY: Strength Training

  EXERCISE SETS REPS REST
A1 Trap Bar Deadlift 4 15 25 sec
A2 Dips ** 4 15 25 sec
A3 Alternating Step Back Lunge 4 15/s 25 sec
A4 Kettlebell Swing 4 20 60 sec
B1 Chin Up ** 3 15 25 sec
B2 Stability Ball Hamstring Curl 3 15 25 sec
B3 Single Arm DB Overhead Press 3 15/s 25 sec
B4 Bike Sprint  3 75 seconds 60 sec

** Use bands or assistance machines as needed.

SATURDAY: Intervals

5 minute warm ups

10, 2-minute intervals [45 seconds 'work', 75 seconds 'recovery' as described above]

5 minutes cool down

SUNDAY: Off

Topics: 

Want more Men's Fitness?

Sign Up for our newsletters now.

comments powered by Disqus