WORKOUTS

Strong and Lean 12-Week Workout: Week 4



DAY 1: STRENGTH TRAINING - DYNAMIC PUSH MOVEMENTS WITH WEIGHTS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
SET 2
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Cable Chops - Diagonal Down, Side, Diagonal Up Legs, Shoulders 10 each direction 75% Rep Max
Dumbbell Punches - Side-Side, X-Up, X-Down, Hooks Shoulders 10 each type 75% Rep Max
Dumbbell Squat Thrust with Shoulder Press Full body 12 75% Rep Max
Lopsided Single Dumbbell Push-ups Chest Max out; do half on each side N/A
Single-Leg Flat Bench Stand-Ups Legs 10 each leg N/A
Hand to Feet Stability Ball Pass Abdominals 20 N/A
SET 2
Cable Chops - Diagonal Down, Side, Diagonal Up Legs, Shoulders 10 each direction Rep Max
Dumbbell Punches - Side-Side, X-Up, X-Down, Hooks Shoulders 10 each type Rep Max
Dumbbell Squat Thrust with Shoulder Press Full body 12 Rep Max
Lopsided Single Dumbbell Push-ups Chest Max out; do half on each side N/A
Single-Leg Flat Bench Stand-Ups Legs 10 each leg N/A
Hand to Feet Stability Ball Pass Abdominals 20 N/A
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Alternate Dumbbell Front Lunge to Dumbbell Laterals Legs, Shoulders 20 alternates 75% Rep Max
Standing Dumbbell Tricep Kickbacks Triceps 12 alternates 75% Rep Max
Height Jumps on a Wall Legs 10 each hand N/A
Standing Cable Chest Flys Chest 12 75% Rep Max
Cable Bar Tricep Pulls and Tricep Press Triceps 12 each 75% Rep Max
Single Dumbbell Toe Tap Abs Abdominals 20 each 75% Rep Max
SET 2
Alternate Dumbbell Front Lunge to Dumbbell Laterals Legs, Shoulders 20 alternates Rep Max
Standing Dumbbell Tricep Kickbacks Triceps 12 alternates Rep Max
Height Jumps on a Wall Legs 10 each hand N/A
Standing Cable Chest Flys Chest 12 Rep Max
Cable Bar Tricep Pulls and Tricep Press Triceps 12 each Rep Max
Single Dumbbell Toe Tap Abs Abdominals 20 each Rep Max


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Cable Side Rotators With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat.
Dumbbell Up Rotators Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion.
Cable Chops - Diagonal Down, Side, Diagonal Up Using a cable machine, attach a single handle at the top setting. Take the cable’s handle in both hands and stand at right angles to the machine, such that you are parallel to the cable. Perform 10 downward diagonal chops across the front of your body. Then attach the single cable at chest height and perform 10 side chops straight across at chest height. Finally, attach the single cable handle to the cable machine's lowest stationary setting and perform 10 diagonal chops upward and across your chest. After you finish with 10 reps of each, turn and face in the opposite direction and do the same set on your other side.
Dumbbell Punches - Side-Side, X-Up, X-Down, Hooks Holding dumbbells in each hand just above shoulder level, stand upright with your feet wider than your shoulders and your knees slightly bent. First, perform 10 alternating side-to-side cross punches at chest height, turning your upper body, pivoting your hips, and punching straight out from the shoulder. Next, perform 10 alternating side-to-side punches, but this time punch the dumbbells up diagonally at about a 45-degree angle. Next, perform another 10 alternating side-to-side punches, but this time punch the dumbbells down diagonally at about a 45-degree angle. Finally, lower down to a modified squat position, with your knees and hips bent, your weight in your heels, and your elbows bent at a 90-degree angle. Punch your right arm up and across your body in a hooking motion, keeping the arm bent at the elbow and jabbing upward. As you punch upward, push up out of the squat and stand, then reverse back down to the squat. Repeat on alternating sides for 10 hooks.
Dumbbell Squat Thrust with Shoulder Press From a standing position with your feet hip-width apart and dumbbells held in your hands with palms facing inward, squat down and place your hands on the floor, pop back to the push-up position, then jump back up to the squat position and stand. As you stand bring the dumbbells up to your shoulders and perform a shoulder press.
Lopsided Single Dumbbell Pushups Place a single dumbbell on the floor so that it stands upright. Take up a plank position, with one hand on the upright dumbbell and the other hand on the floor. Do a set of push-ups, switching the dumbbell to the other side halfway through the set, with the goal to do as many push-ups as you possibly can.
Single-Leg Flat Bench Stand-ups Sit on a flat bench with your knees bent, your feet in front of you, and your arms down at your sides. Raise one foot off the floor and hold it in the air in front of you. Use the supporting leg to lift yourself off the bench into a standing position, then reverse back down to a sitting position. Do 10 reps with one leg, then switch legs and do another 10 reps.
Hand to Feet Stability Ball Pass Lie on the floor on your back with a stability ball held between your feet, your legs extended out along the floor, and your arms over your head. Raise your legs up over your body as you raise your arms to meet your feet. Pass the ball to your hands and lower your arms and legs back down. Transfer the ball 20 times total.
Alternate Dumbbell Front Lunge to Dumbbell Laterals With a dumbbell in each hand, stand upright with your arms at your sides and your feet hip-width apart. Step your left foot forward into a full lunge, then reverse and return to a standing position. In the standing position, raise both arms simultaneously straight out from your sides and up in an arc, keeping your arms straight. Raise your arms up to shoulder level, then lower them down to your sides. Repeat the lunge with your right leg leading, then do another lateral raise.
Standing Dumbbell Tricep Kickbacks Stand and bend over at the hips with a flat back. Hold a dumbbell in each hand and your elbows bent at a 90-degree angle so that your upper arms are parallel to your back and your forearms are facing downward. Keeping your elbows high above the line of your back, extend both elbows so that you straighten your arms up behind you. Your hands should remain in the same orientation throughout the movement, with palms facing inward. When your arms are straight back, reverse direction and return the arms to starting postion.
Height Jumps on a Wall Stand on the floor next to a wall, such that the wall is flat with either your right or left side. Bend your knees into a squat position, then jump up into the air, quickly shoot up your arms, and try to touch the wall as high as you can. Land from the jump with knees slightly bent. Repeat the jump 10 times on each side.
Standing Cable Chest Flys Attach two single handles to a cable machine so that the cables are set at the highest level. Stand in front of the cable machine with a handle in each hand and your arms extended out to the sides. Keep your hands slightly in front of the line of your chest. Stagger your feet so that one leg is forward. Perform 12 chest flys, keeping elbows slightly soft throughout movement.
Cable Bar Tricep Pulls and Tricep Press Attach a bent bar to the upper connection of a cable machine. Stand in front of the cable machine with your legs in a slight scissor position. Hold the bar up at chest level in both hands with your palms up are on the inside bend of the bar. Pull the bar down to the thighs 10 times, then flip the hands over so that your palms are down and pinkies are on the outside bend of the bar and push the bar down to the thighs 10 times.
Single Dumbbell Toe Tap Abs Hold a dumbbell in both hands by the end caps. Lie on your back on the floor, your arms extended overhead. Extend one straight leg on the floor, and bend the other so that your foot rests on the floor. Simultaneously raise the dumbbell overhead as you lift the extended leg. Your head, neck, shoulders, and upper/middle back should rise off the floor at the top of your lift. When the dumbbell meets the toe of the straight leg, reverse and lower yourself back to the floor. Do 20 reps with one leg, then switch legs and do another 20 reps.


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EXERCISE IMAGES

Photo Credit: Nicolas Smith