Customized Workout Program 4th Week

The Workout Program

“Go hard or, really, it becomes pointless”

– Mahmood Al Durrah
IFBB Pro Olympian

Day 1 – Chest


Day 2 – Legs


Day 3 – Rest & Recovery


Day 4 – Back


Day 5 -Arms


Day 6 – Shoulders


Day 7 – Rest and Recovery

Workout Program Instructions:

  • Rule No. 1 – No Excuses
  • This is not an easy workout, however the exercises themselves are easy to performgiven the limited resources available.
  • All the exercises can be found very easily by a simple google search – they weredesigned that way
  • Any exercise you do chose a weight that will allow you to get to the number of repsneeded in a difficult manner. If it is easy to get to the reps then the workout is useless,any workout is useless if you are not pushing yourself to the max.
  • These workouts need some form of weight. Dumbbells obviously are most preferred. Ifyou have rubber bands great. (If you don’t have either please do the following: )o Use 1.5L Plastic water bottles as weights. When filled with water these plastic bottles create amazing resistance. In order to make them into a a weight simply put them in a gym bag and start working with.
  • You need to hold at the top of every motion for at least one second to exhaust the muscle.
  • Have everything ready and prepared so you are not changing weights in the middle of the exercise. I designed the exercises so that you don’t need to change much weights, but assuming you do have everything ready.
  • In the fat torching circuit you need to move quickly from one exercise to the next without stopping, the key is not to rest between the exercises. Set a timer for 20 minutes and start, don’t stop until the 20 minutes are up
  • Please always engage and squeeze your core in every rep of every exercise this willcreate a compound fat burning effect.
  • When an exercise says top hold, it means you hold one arm at the top of the motion and then do the rep with the other arm, and then switch.
  • Please focus on the mind muscle connection, where the muscle that is being trained is the one that does the contraction not you’re forearm.
  • If you have access to the outdoors or a back yard or something, please do this
  • Please do not forget to do the stretches for recovery after the workouts.
  • If you can walk for 40 Minutes on the off days that would be more than amazing.
  • Ab work is built into the program so as to maximize workout time.
  • Tempo: Use tempo in all your reps meaning you go down in 2 seconds, up in 2seconds and and hold for 1 second. An easy way to count a good two seconds is (1 –onethousand, 2 one thousand). If you want to make it harder make it 3&2.
  • You can use dumbbells and bands interchangeably

Week 1

Day 1 – Chest

Dynamic Warmup – 3 x Rounds No Rest Between Rounds

Burpees. 10 ( Reps ) x 3 (ROUNDS) = 30 Burpees in Total

Chest Stretch. 15 Seconds Each Side x 3 ( ROUNDS )

Jumping Jacks. 25 ( Reps ) x 3 (ROUNDS) = 75 Jumping Jacks in Total.

Fat Torching Circuit – [ Continuous non-stop ] for 15 Minutes

Explosive Pushups (start by doing them on your knees first ) x 6 Reps

https://youtu.be/YFqVgsZ000khttps://youtu.be/Pp44Y390Ffs

Crunches with legs off the floor. x 12 Reps

Incline Pushups (In Week 3 Do Decline Pushups) x 6 Reps

Leg raises. x 10 Reps

Once Done Rest 3 Minutes Exactly 180 seconds – Then Begin Strength Superset

Strength Super Set – 3 Rounds (No Rest In Between)

Banded Chest Press / Dumbbell Chest Press (If you will do this use a heavy Band) . 10 Reps x 3 ( ROUNDS ​) 30 in total Banded Chest Press or Dumbbell Chest Press

Dumbbell Chest Press . 10 Reps x 3 ( ROUNDS )

Russian Twists. 20 Reps x 3 ( ROUNDS )​

Muscle Building Cashout Exercise

Chest Pushup Blaster ( do on your knees first – perfect it then go to full pushups )
(Total 10 Times) – (Do 10 Pushups, rest 15 seconds, Do 10 pushups, rest 15 seconds… keep going until you do this sequence 10 times) – Obviously there will be sets where you can’t complete 10, make sure you do 10 reps with as little rest as possible.

Cardio

Stair Climbing – Climb the stairs of your building / House Or Sprints (See At the end for the Sprint Workout) or running. 20 Mins Up and Down

Week 1

Day 2 – Legs

Dynamic Warmup – 3 x Rounds No Rest Between Rounds

Burpees. 10 ( Reps ) x 3 (ROUNDS) = 30 Burpees in Total

Butt Kicks. 30 Reps x 3 ( ROUNDS ) = 90 Butt Kicks in Total

Jumping Jacks. 25 ( Reps ) x 3 (ROUNDS) = 75 Jumping Jacks in Total.

High Knees. 30 ( Reps ) x 3 ( ROUNDS ) = 90 High Knees in Total.

Fat Torching Circuit – [ Continuous non-stop ] for 15 Minutes

Squat Jump. x 12 Reps

Scissor Crunches x 10 Reps

Alternating Lunges x 12 Reps (6 Each Leg) [ (In Week 3 Do Elevated Heel Squats for 12 Reps) ]

Frog Situps x 10 Reps

Once Done Rest 3 Minutes Exactly 180 seconds – Then Begin Strength Superset

Strength Super Set – 3 Rounds (No Rest In Between)

Stiff Leg Deadlift with Bands x 15 Reps

Situps x 15 Reps

Muscle Building Exercise

Leg Blaster – 10 x 10 Jump Squats (Do 10 Jump squats, rest 10 seconds, do 10 more jump squats, rest 10 Seconds, continue until you finish 10 Rounds)

Cardio

Building Stairs 20 Mins Up and Down (2 Stairs at a Time)

Week 1

Day 3 – Rest & Recovery











https://youtu.be/7OJY0iQwzoohttps://youtu.be/E2SOrScNbwwhttps://youtu.be/_U6cRWRaawghttps://youtu.be/kTC1Kjoe_9c




https://youtu.be/SkyYu4zz-vQhttps://youtu.be/jNzhD3skhRAhttps://youtu.be/CmxLXsTumHYhttps://youtu.be/chZsNmTUC2s

Week 1

Day 4 – Back

Dynamic Warmup – 3 x Rounds No Rest Between Rounds

Burpees. 10 ( Reps ) x 3 (ROUNDS) = 30 Burpees in Total

Supermans . 10 Reps x 3 ( ROUNDS ) = 30 Supermans in Total

Wide Pushups. 10 ( Reps ) x 3 (ROUNDS) = 30 Wide Pushups in Total.

Jumping Jacks. 25 ( Reps ) x 3 (ROUNDS) = 75 Jumping Jacks in Total.

Fat Torching Circuit – [ Continuous non-stop ] for 15 Minutes

Bent Over Dumbbell Row [ in Week 3 do a wide standing Row with the Band ] Pullups to Max / Row 10 Reps

Mountain Climbers x 20 Reps

Pull-ups with Weight Attached To leg using tempo. x 8 Reps

Leg Raises x 10 Reps

Once Done Rest 3 Minutes Exactly 180 seconds – Then Begin Strength Superset

Strength Super Set – 3 Rounds (No Rest In Between)

One Hand Row. x 10 Reps Each Arm

https://youtu.be/-koP10y1qZIhttps://www.youtube.com/watch?v=UHOCFcbaqYE

Plank Hold. 45 Seconds

Muscle Building Cashout Exercise (Choose 1)

Superman’s Back
Hold Weight for Max Number of Seconds – Rest 20 Seconds then do another round for 5 Rounds – It is preferable if you challenge yourself and hold a small weight in your hand

OR
or If Pullup Bar 5 x 10 (Alternate between Wide and Narrow Pullups)
Do 5 Pullups (rest 15 seconds, do 5 more pullups, until you reach 50 total)

Cardio

Building Stairs or Running 20 Mins Up and Down (2 Stairs at a Time)

Week 1

Day 5 -Arms

Dynamic Warmup – 3 x Rounds No Rest Between Rounds

Pushups. 5 ( Reps ) x 3 (ROUNDS) = 15 Pushups in Total

Burpees. 7 ( Reps ) x 3 (ROUNDS) = 21 Burpees in Total

Chair Dips . 5 Reps x 3 ( ROUNDS ) = 15 Chair Dips in Total

Burpees. 7 ( Reps ) x 3 (ROUNDS) = 21 Burpees in Total

Fat Torching Circuit – [ Continuous non-stop ] for 15 Minutes

Close Grip Pushups. x 12 Reps

Right Side Oblique Plank Hold for 30 Seconds

Double Biceps Curls. x 12 Reps

https://youtu.be/ykJmrZ5v0Oohttps://youtu.be/HxYd9wzozEk

Left Side Oblique Plank Hold for 30 Seconds

Once Done Rest 3 Minutes Exactly 180 seconds – Then Begin Strength Superset

Strength Super Set – 3 Rounds (No Rest In Between)

Wall Sit with Alternating Bicep Curls. x 10 Each Round

Frog Sit-ups. x 10 Reps

https://youtu.be/7CrzdiK8tWEhttps://youtu.be/pIvDbMEdAxI

Triceps Skull Crusher. x 10 Reps

Cardio

Building Stairs or Running 20 Mins Up and Down (2 Stairs at a Time)
First Warmup with (30 Seconds High Knees / 30 Seconds Rest) x 3

Option 1: 20 Mins Up and Down – Go Up 1 Flight of Stairs and Come Down Slowly –
Option 2 : If you have a treadmill do 1 minute sprint and 1 minute walk alternating for 20 minutes

Week 1

Day 6 – Shoulders

Dynamic Warmup – 3 x Rounds No Rest Between Rounds

Wide Pushups. 5 ( Reps ) x 3 (ROUNDS) = 15 Wide Pushups in Total.

Burpees. 7 ( Reps ) x 3 (ROUNDS) = 21 Burpees in Total

Chair Dips . 5 Reps x 3 ( ROUNDS ) = 15 Chair Dips in Total

Burpees. 7 ( Reps ) x 3 (ROUNDS) = 21 Burpees in Total

Fat Torching Circuit – [ Continuous non-stop ] for 15 Minutes

Pike Pushups. x 6 Reps

Alternating V-Ups. x 10 Reps

Wall Sit with Weighted Shoulder Press. x 10 Reps

Once Done Rest 3 Minutes Exactly 180 seconds – Then Begin Strength Superset

Strength Super Set – 3 Rounds (No Rest In Between)

Rear Delt Raises / Towel Pull A-parts

https://youtu.be/7O2Jqi-LhEIhttps://youtu.be/I-XpxwHqc8g

Russian Twists. 20 Reps x 3 ( ROUNDS )​

Muscle Building Cashout Exercise

Shoulder Demolisher – 10 x 10 Lateral Raises

Cardio

Building Stairs 20 Mins Up and Down ( 2 Stairs at a Time )

Week 1

Day 7 – Rest & Recovery











https://youtu.be/os792KEe6h8https://youtu.be/rop6Kbylg-8

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