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Wednesday Week 4:
Back, Biceps & Calves!

Wednesday Week 4: Cardio:

30 minutes of intense cardio.

Wednesday Week 4: Training:

Warmup:

• 5-10 minutes of cardio

Back:

• Hyperextensions - Warmup - 12-15 reps
• Hyperextensions - 3 Working Sets to Failure
• Deadlift - 3 Working Sets to Failure
• Chins - 3 Working Sets to Failure

Biceps:

• Cable Curls - Warmup - 12-15 reps
• Cable Curls - 3 Working Sets - 12 reps
• Preacher Dumbbell Curls - 3 Working Sets - 12 reps
• Reverse Grip Curls - 3 Working Sets - 12 reps

Calves:

• Alternate Calf Press - Warmup - 15 reps
• Alternate Calf Press - 3 Working Sets - 15-20 reps

Cooldown:

• 5-10 minutes of cardio

Click Here For A Printable Log Of Wednesday Week 4.

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Thursday, Week 4!

Thursday we will be discussing cravings and how to deal with them.

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