A Four-Week Gym Routine - Fitsquad: Exercises, FitnessMotivation; Nutrition, and Fitness Articles - Fitsquad.co.in

A Four-Week Gym Routine

A Four-Week Gym Routine


To induce massive And Lean. Build new muscle mass and strip away belly fat quick to reveal a lean, exhausting physique in twenty-eight days a four-week gym routine.

How much are you able to rework your body part in only four weeks? a great deal – farewell as you follow this 16-session coaching conceive to the letter. It’s been designed to figure your chest and back muscles doubly every week – which suggests your skeletal muscle and skeletal muscle additionally get a double whammy of work – to utterly push these major muscle teams outside their temperature therefore your body has no possibility however to repair the injury by building an even bigger, stronger and a lot of outlined body. You’ll additionally hit all of your different major muscles, together with your legs, to extend your fat-burning potential therefore you'll get larger and throw – quick.


A Four-Week Gym Routine

How the arrange works

In every of the four weeks of this 28-day arrange you'll train your chest and back doubly. Sound sort of a lot? It is! however in some plans you merely hit every muscle cluster each seven days, that isn’t enough of a stimulation to force your body into creating positive physique diversifications.

But during this arrange, doubling up hebdomadally on chest and back exercises – and so additionally operating your skeletal muscle and skeletal muscle doubly every week, once directly and once indirectly – can give all the stimulation your body must get larger in less time. And concern not, your shoulders, abs and legs won’t miss out on the dimensions and strength gains: they're going to still get enough dedicated time hebdomadally to permit them to grow larger and stronger.

Simply do the workouts so as, protrusive to the exercises, sets, reps, tempo (see below) and rest periods careful. the primary physical exertion of every week targets your chest and skeletal muscle, the second your back and skeletal muscle, the third your legs and chest, and therefore the fourth your back and shoulders.

All four weekly workouts area unit created of 5 moves, that you’ll perform as straight sets, therefore you’ll merely run through moves one to five so as. That’s it!


Tempo coaching

To get the complete result from these workouts, you wish to stay to the four-digit tempo code for every exercise. the primary digit indicates however long in seconds you are taking to lower the burden, the second however long you pause at rock bottom of the move, the third however long you are taking to carry the burden, and therefore the final digit however long you pause at the highest. X implies that a part of the move ought to be done explosively. The accumulated time beneath tension will increase your rate to burn fat and break down muscle tissue therefore it’s remodeled larger and stronger. Keep every rep sleek and controlled therefore your muscles – not momentum – do the work.


Workout 1: Chest And Triceps muscle



1 Bench press

Sets five Reps ten Tempo 2010 Rest 60sec



Lie on a bench holding a free weight along with your hands slightly wider than shoulder-width apart. Brace yours core, then lower the bar toward your chest. Press it keep a copy to the beginning.

2 Triceps muscle dip

Sets five Reps 6-10 Tempo 2110 Rest 60sec

Grip rings or exerciser along with your arms straight. Keeping your chest up, bend your elbows to lower your body as way as your shoulders permit. Press keep a copy powerfully to come back to the beginning.


3 Incline dumbbell press

Sets three Reps 12-15 Tempo 2010 Rest 60sec

Lie on associate incline bench holding a dumbbell in every hand by your shoulders. Press the weights up till your arms area unit straight, then lower them back to the beginning in check.


4 Incline dumbbell flye

Sets three Reps 12-15 Tempo 2010 Rest 60sec

Lie on associate incline bench holding a dumbbell in every hand on top of your face, along with your palms facing and a small bend in your elbows. Lower them to the edges, then bring them back to the highest.


5 Triceps muscle extension

Sets three Reps 12-15 Tempo 2010 Rest 60sec

Stand tall holding a dumbbell over your head with each hands, arms straight. Keeping your chest up, lower the burden behind your head, then raise it back to the beginning.



Workout 2: Biceps and Back

1 Pull-up

Sets five Reps 6-10 Tempo 2011 Rest 60sec

Hold a pull ups bar with associate overhand grip, hands shoulder-width apart. Brace your core  then pull yourself up till your lower chest touches the bar. Lower till your arms area unit straight once more.


2 Bent-over row

Sets five Reps ten Tempo 2010 Rest 60sec

Hold a free weight victimisation associate overhand grip, hands simply outside your legs, and lean forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading along with your elbows. Lower it back to the beginning.


3 Chin-up

Sets three Reps 6-10 Tempo 2011 Rest 60sec

Hold a pull ups bar with hands shoulder width a part, palms facing you. Brace your core, then pull yourself up till your chin is over the bar. Lower till your arms area unit straight once more.


4 Standing Biceps muscle curl

Sets three Reps 12-15 Tempo 2011 Rest 60sec

Stand with dumbbell by your sides, palms facing forward. Keeping your elbows tucked in, curl the weights up, compression your skeletal muscle at the highest. Lower them back to the beginning.


5 Sitting incline curl

Sets three Reps 12-15 Tempo 2011 Rest 60sec

Sit on associate incline bench with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, compression your skeletal muscle at the highest. Lower them back to the beginning.




Workout 3: Legs And Abs

1 Back squat

Sets five Reps ten Tempo 2010 Rest 60sec


Stand tall, holding a bar across the rear of your shoulders. Keeping your chest up and core braced, squat down as deep as you'll. fight back up through your heels to come back to the beginning.


2 Morning

Sets five Reps ten Tempo 2010 Rest 60sec

Stand tall holding a light-weight free weight across the backs of your shoulders, feet shoulder-width apart. along with your core braced, bend forwards slowly from the hips, as way as your hamstrings permit however not past horizontal. come back to the beginning.


3 Glute bridge

Sets three Reps 12-15 Tempo 2011 Rest 60sec

Sit along with your higher back supported on a bench, holding a free weight across the first-rate of your thighs. Thrust your hips up, squeeze your glutes at the highest, then come back to the beginning.


4 Incline dumbbell press

Sets three Reps 12-15 Tempo 2110 Rest 60sec

Lie on associate incline bench, holding a dumbbell in every hand by your shoulders. Press the weights up till your arms area unit straight, then lower them back to the beginning in check.


5 Incline dumbbell flye

Sets three Reps 12-15 Tempo 2111 Rest 60sec

Lie on associate incline bench, holding a dumbbell in every hand on top of your face, along with your palms facing and a small bend in your elbows. Lower them to the edges, then bring them back to the highest.



Workout 4: Back And Shoulders

1 Overhead press

Sets five Reps ten Tempo 2010 Rest 60sec

Hold a bar ahead of your neck along with your hands simply wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead till your arms area unit straight. Lower it back to the beginning.


2 Rack pull

Stand tall ahead of a free weight resting on safety bars at knee height. Bend associated grasp the bar with an overhand grip, then arise till your back is straight once more, compression your shoulder blades along at the highest.


3 Sitting dumbbell press

Sets three Reps 12-15 Tempo 2010 Rest 60sec

Sit on associate upright bench with a dumbbell in every hand at shoulder height. Keeping your chest up, press the weights directly overhead till your arms area unit straight, then lower them back to the beginning.


4 Lateral raise

Sets three Reps 12-15 Tempo 2011 Rest 60sec

Stand tall, holding a light-weight dumbbell in every hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights bent shoulder height, then lower back to the beginning.


5 Reverse flye

Sets three Reps 12-15 Tempo 2011 Rest 60sec

Bend forward from the hips holding a light-weight dumbbell in every hand with palms facing. Keeping a small bend in your elbows, raise the weights bent shoulder height, then lower back to the beginning.

A Four-Week Gym Routine A Four-Week Gym Routine Reviewed by FitSquad on October 08, 2018 Rating: 5

No comments:

Powered by Blogger.