Workout FOUR June 16, 2018 | Dusty Otis SUMMERTIME TRAINING 8 WEEKS || 6 DAYS PER WEEK || 3 DAY SPLIT || GIANT SETS & SUPERSETS Going a little “Old School” here. You’ve hopefully spent the last 10 weeks of training on workout THREE and supplemented the “Build Better Abs” program. We are going to keep with that theme, Cardio and Ab Training are now added into the program as well as a little calve work, no pun intended. We have done away with the rest periods and moved to active rest for each muscle group by doing giant sets as we superset (SS) 1 to 3 exercises at once with the same rep scheme. You get to train every muscle twice a week with this program. Follow the Instructions, set a great pace, keep the intensity up, and be consistent. There will not be time to talk at the water fountain for the next 8 weeks, so take a towel and your water bottle with you and crank up your headphones. This workout should take you less than an hour. It’s going to be a great summer! INSTRUCTIONS: 1ST EXERCISES: 3 SETS OF 12 || LIGHTWEIGHT || FULL RANGE OF MOTION 2ND EXERCISES: 4 SETS OF 10 || FULL RANGE OF MOTION || CONTROL THE WEIGHT 3RD EXERCISES: 5 SETS OF 8 || 5 SECOND REPS – 2 NEGATIVE || 1 PAUSE MID || 2 POSITIVE 4TH EXERCISES: 4 SETS OF 12 || TECHNIQUE FIRST || CONTROL THE WEIGHT 5TH EXERCISES: 3 SETS OF 15 || FULL REPS || FEEL MUSCLES WORK 6TH EXERCISES: 2 SETS OF 20 || FULL RANGE OF MOTION || FINISH THE WORKOUT CARDIO TRAINING: DAY 2 | DAY 4 | DAY 6 || 35 MINUTES || FIRST THING IN THE MORNING AT 60 – 80% OF YOUR MAXIMUM HEART RATE. TO FIND YOUR MAX HEART RATE, USE A MONITOR, YOUR PHONE, OR VISIT: https://www.active.com/fitness/calculators/heartrate DAY ONE | CHEST, QUADS, CALVES Incline Dumbbell Flies SS Leg Extensions Barbell Incline Press SS Low Leg Press (Feet Low On Platform) Flat Dumbbell Press SS Front Squat Incline Cable Flies SS Walking Lunges Smith Incline SS Leg Extensions Seated Calves SS Standing Calves 6×20 DAY TWO | BACK, TRICEPS, OBLIQUES Close Grip Seated Row SS Tricep Rope SS MedBall Decline Twists T Bar Row SS Decline Skull Crushers Reverse Grip Bent Row SS Close Grip Incline SS Oblique Crunches Wide Grip Lat Pull SS DB French Press Hammer Row Machine SS V Bar PushDowns SS Dumbbell Obliques Close Grip Seated Row SS Tricep Rope SS Landmine Twists DAY THREE | SHOULDERS, BICEPS, ABS Dumbbell Arnold Presses SS Bicep Machine SS Full SIt Ups Barbell Shoulder Press SS Rope Crunches SS Wide Grip Preacher Curls Lateral Cable Raises SS Hammer Curls SS Crossover Crunches Dumbbell Rear Delts SS Med Ball Sit Ups SS Close Grip Barbell Curls Upright Row SS Alternate Dumbbell Curls SS Bicycle Abs Underhanded Front Raises SS Dumbbell Arnold Presses SS Double Crunches DAY FOUR | CHEST, HAMSTRINGS, CALVES Fly Machine SS Seated Leg Curl Bench Press SS High Leg Press (Feet High On Platform) Incline Dumbbell Press SS Back Squat Flat Dumbbell Flies SS Lying Leg Curl SS Leg Press Calves Smith Decline Press SS Barbell Split Squat SS Donkey Calves Fly Machine SS Straight Legged Deadlift (SLDL) DAY FIVE | BACK, TRICEPS, OBLIQUES Lat Pull Machine SS Overhead Tricep Rope SS Med Ball Seesaw Reverse Grip Lat Pull Machine SS Close Grip Decline Dumbbell Row SS Incline Skull Crushers SS Trunk Rotations Close Grip Lat Pull Machine SS Cable Straight Bar Pushdowns SS Leg Overs & Side Planks Wide Grip Seated Row SS Barbell French Press SS Roman Chair Lateral Leg Raises Dumbbell Pullovers SS Overhead Tricep Rope SS Med Ball Roman Twists DAY SIX | SHOULDERS, BICEPS, ABS Dumbbell Lateral Raises SS Lat Machine Bicep Curls SS Decline Sit Ups Seated Dumbbell Press SS Alternate V Ups SS Alternate DB Curls Cable Rear Delts SS Cable Reverse Crunches SS Incline Hammer Curls Underhanded Rear Delt Machine SS Wide Grip Barbell Curls SS Hanging Leg Raises Cable Upright Row SS Stability Ball Crunches SS Close Grip Preachers Close Grip Barbell Shrugs SS Inside Angled Hammer Curls SS Reverse Crunches.