Freq Out

Freq Out

Fit in Four Weeks

Monday: Day 1 – Chest, Shoulders, Back and Abs

  • Bench Press – 4 sets for 6-8 reps and 2 minutes rest
  • Incline DB Press –  4 sets for 6-8 and 2 minutes rest
  • Straight Arm Pull – 4 sets for 15-20 reps and 1 minute rest
  • Seated Cable Row – 4 sets for 15-20 reps and 1 minute rest
  • Smith Shoulder Press – 4 sets for 10-12 reps and 90 seconds rest
  • Lateral Raise  – 4 sets for 10-12 reps and 90 seconds rest
  • DB Shrug – 4 sets for 10-12 reps and 90 seconds rest
  • Rope Crunch – 3 sets for 6-8 reps and 2 minutes rest
  • Hanging Leg Raise – 3 sets for 6-8 reps and 2 minutes rest

Tuesday: Day 2 – Legs and Arms

  • Squats  -4 sets for 6-8 reps and 2 minutes rest
  • Leg Extensions – 4 sets for 6-8 reps and 2 minutes rest
  • Romanian Deadlift – 4 sets for 6-8 reps and 2 minutes rest
  • Triceps Pressdown  – 3 sets for 10-12 reps and 90 seconds rest
  • Overhead Ext.  – 3 sets for 10-12 reps and 90 seconds rest
  • Cable Curl  – 3 sets for 15-20 reps and 1 minute rest
  • Concentration Curl –  3 sets for 15-20 reps and 1 minute rest
  • Standing Calf Raise – 3 sets for 6-8 reps and 2 minutes rest
  • Leg Press Calf  – 3 sets for 6-8 reps and 2 minutes rest

Wednesday Day 3 – Chest, Shoulders, Back and Abs

  • DB Incline Flye – 4 sets for 15-20 reps and 1 minute rest
  • Cable Crossover – 4 sets for 15-20 reps and 1 minute rest
  • DB Row – 4 sets for 10-12 reps and 90 seconds rest
  • Wide Lat Pulldown – 4 sets for 10-12 reps and 90 seconds rest
  • Overhead Press – 4 sets for 6-8 reps and 2 minutes rest
  • Upright Row – 4 sets for 6-8 reps and 2 minutes rest
  • Shrug – 4 sets for 6-8 reps and 2 minutes rest
  • Reverse Crunch – 3 sets for 15-20 reps and 1 minute rest
  • Oblique Crunch – 3 sets for 15-20 reps and 1 minute rest

Thursday: Day 4 – Legs and Arms

  • Barbell Lunge – 4 sets for 15-20 reps and 1 minute rest
  • Leg Extension – 4 sets for 15-20 reps and 1 minute rest
  • Lying Leg Curl – 4 sets for 15-20 reps and 1 minute rest
  • Close Grip Bench – 3 sets for 6-8 reps and 2 minutes rest
  • Lying Triceps Ext.  – 3 sets for 6-8 reps and 2 minutes rest
  • Preacher Curl – 3 sets for 10-12 reps and 90 seconds rest
  • DB Incline Curl – 3 sets for 10-12 reps and 90 seconds rest
  • Seated Calf Raise – 3 sets for 15-20 reps and 1 minute rest
  • Standing Calf Raise – 3 sets for 15-20 reps and 1 minute rest

Friday Day 5 – Chest, Shoulders, Back and Abs

  • Incline Bench – 4 sets for 10-12 reps and 90 seconds rest
  • DB Decline Press – 4 sets for 10-12 reps and 90 seconds rest
  • Barbell Row – 4 sets for 6-8 reps and 2 minutes rest
  • Reverse Grip Pulldown – 4 sets for 6-8 reps and 2 minutes rest
  • Cable Lateral Raise – 4 sets for 15-20 reps and 1 minute rest
  • Reverse Pec Deck – 4 sets for 15-20 reps and 1 minute rest
  • Smith Shrugs Behind – 4 sets for 15-20 reps and 1 minute rest
  • Decline Crunch – 3 sets for 10-12 reps and 90 seconds rest
  • Hanging Leg – 3 sets for 10-12 reps and 90 seconds rest

Saturday: Day 6– Legs and Arms

  • Smith Front Squat – 4 sets for 10-12 reps and 90 seconds rest
  • Leg Press – 4 sets for 10-12 reps and 90 seconds rest
  • Leg Curl – 4 sets for 10-12 reps and 90 seconds rest
  • Barbell Curl – 3 sets for 6-8 reps and 2 minutes rest
  • Hammer Curl – 3 sets for 6-8 reps and 2 minutes rest
  • Cable Triceps Ext. – 3 sets for 15-20 reps and 1 minute rest
  • DB Kickbacks  – 3 sets for15-20 reps and 1 minute rest
  • Standing Calf Raise – 3 sets for 10-12 reps and 90 seconds rest
  • Seated Calf Raise – 3 sets for 10-12 reps and 90 seconds rest

leg extension lying leg curl preacher 1 preacher 2

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