4 weeks transformation

By Nemanja Matovic

	Advanced (3+ years)
	35 minutes/day \| 5 days/week \| 4 weeks
	Bodybuilding, Build Muscle, Gain Strength, Fat Loss, Tone Body, Lose Weight
	2 x Dumbbell, Flat Bench, Bodyweight, 1 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Barbell, Smith Machine, Hack Squat Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Tricep Rope Attachment, Single D-Handle Attachment, Pec Fly/Rear Delt Machine, Vertical Bench, Pull up bar, Decline Bench Show More

Average Exertion

Average Cardio Intensity

Great program if you are not expirienced lifter and you would like to start lifting. It will be 5 days split followed by 2 rest days. Do it for 4 weeks, but increase the weight every week.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Arnold Press	3-4 sets	12 reps	90s
2.Pike Push-up on Bench	4 sets	15-20 reps	60s
3.Dumbbell Incline Lateral Raise	3-4 sets	12-15 reps	60s
4.Bent Over Low Pulley Rear Delt Fly	3-4 sets	12-15 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Dumbbell Squat	4 sets	10-12 reps	90s
2.Barbell Hip Thrust with Bench	3-4 sets	10-12 reps	90s
3.Barbell Rear Lunge See Exercise Notes	3-4 sets	10-15 reps	90s
4.Goblet Squat	3 sets	1 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Close Grip Bent-over Row	3-4 sets	12 reps	90s
2.High Inverted Row	3-4 sets	12-15 reps	90s
3.Wide-Grip Lat Pulldown	3-4 sets	12-15 reps	60s
4.Rope Straight Arm Pull Down	2 sets	20 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3-4 sets	10-12 reps	90s
2.Neutral-Grip Dumbbell Incline Bench Press	3-4 sets	10-12 reps	90s
3.Cable Inner Chest Press	3 sets	12-15 reps	90s
4.Pec Deck	3-4 sets	12-15 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 120s between rounds
1A.Seated Barbell Military Press See Exercise Notes	5 rounds	10-12 reps	0s
1B.Chin-up See Exercise Notes	5 rounds	8-12 reps	0s
1C.Decline Barbell Bench Press See Exercise Notes	5 rounds	10-12 reps	0s
1D.Walking Dumbbell Lunge See Exercise Notes	5 rounds	15-20 reps	120s

Date Created: 1/17/2019, UTC

Last Updated: 12/7/2021, UTC

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