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Effective Weekly Workout Plan

The document outlines a 4-week workout program with exercises for different muscle groups on each day. Day One focuses on back and biceps with exercises like pull-ups, rowing, and curls. Day Two targets chest and triceps with presses, crossovers, and dips. Day Four works shoulders, abs, and legs with raises, crunches, and sprints. Day Five emphasizes legs with plyometrics, squats, and presses. Each workout consists of supersets and tri-sets of exercises done in circuits with short rest periods to keep the heart rate up and fat burning.

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155 views1 page

Effective Weekly Workout Plan

The document outlines a 4-week workout program with exercises for different muscle groups on each day. Day One focuses on back and biceps with exercises like pull-ups, rowing, and curls. Day Two targets chest and triceps with presses, crossovers, and dips. Day Four works shoulders, abs, and legs with raises, crunches, and sprints. Day Five emphasizes legs with plyometrics, squats, and presses. Each workout consists of supersets and tri-sets of exercises done in circuits with short rest periods to keep the heart rate up and fat burning.

Uploaded by

api-367731092
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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FROM

FLAB TO FAB
Week Two and Four

Day One Day Four


Workout brought to you by Lisa Anne.

Workout brought to you by Lisa Anne.


Back & Biceps Set & Reps Shoulders & Abs & HITT Set & Reps
Superset 1 Superset 1
Pull-up 4 x 10 Cable Front Raise 3 x 20
Skipping 60 seconds Cable Crunch 3 x 20
Tri-set 2 Tri-set 2
DB Row 3 x 20 Lateral Raise 3 x 20
DB Bicep Curl 3 x 15 Lateral Raise Hold 3 x 30 sec
Skipping 60 seconds Incline Leg Raises 3 x 20
Tri-set 3 Superset 3
Straight Arm Pull Down 3 x 20 Arnold DB Press 3 x 20
Rope Hammer Curl 3 x 15 3 x failure
Plank
Skipping 60 seconds
Sprints
Tri-set 4
30 seconds work
3 x 20 15-20 min
Seated Cable Row 30 seconds rest
3 x 15
Laying Cable Bicep Curl Steady Cardio
60 seconds 10 min
Skipping Incline Walk

Stepmill
20 min



Day Two Day Five
www.lisaanne.ca

www.lisaanne.ca
Chest & Triceps Set & Reps Legs Set & Reps
Tri-set 1 Plyo Circuit (3 rounds)
Cable Cross Over 3 x 20 High Knee 30 sec, 10 rest
Push Up 3 x 15 Burpee w/ pushup 30 sec, 10 rest
Skipping 60 seconds Jump Squat 30 sec, 10 rest
Tri-set 2 Step Up 30 sec, 10 rest
Incline BB Chest Press 3 x 20 Altnerating Lunges 30 sec, 10 rest
Tricep Kickback 3 x 15/side Superset


Skipping 60 seconds Weighted Squat 4 x 10
Tri-set 3 Wall Sit 45 seconds
Flat Bench BB Bench Press 3 x 20 Superset
Thank you for joining me!

Thank you for joining me!


Tricep Dips 3 x 20 Seated Leg Press 3 x 10
60 seconds 3 x 20
Skipping Leg Press In & Out (go light)

Tri-set 4 Superset
3 x 20 3 x 20
Close Grip Bench Press Seated Hamstring Curls
3 x 15 3 x 20
Triangle Push-up Standing Calf Raises
60 seconds
Skipping

Stepmill
25 min

Day Three Day Six & Seven
Cardio Set & Reps Rest Set & Reps
Steady State Run 6k- 7k *Optional Steady State Cardio on 45 minutes
(outside or treadmill) one day


www.lisaanne.ca

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