We will try to increase the weight on the bar compared to the third week. Some exercises are changed, with add reps and sets.

Squat ( From light to much heavy weight: example: 60 × 12, 70 × 10….) 5 × 12,10,8,6,4
Leg Press 4 × 12,12,10,10
Dumbbell Short Lunge 3 × 10,8,8
Barbell Lunge 3 × 12,10,8
DB Hamstring Deadlift 4 × 12,10,10,8
Barbell Hip Thrust 3 × 10,10,7
Leg Press Calf Raises 3 × 10,10,7
Seated Calf Raises 4 × 12,10,10,8

Shoulder Press 4 × 12,10,8,6
Barbell Upright Rows 4 × 12,10,10,8
Dumbbell Rear Bent Over Raise 4 × 12,10,10,10

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Squat

- Position foot midway on platform
- Lower slowly and push through your heel

Leg press

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Dumbbell Short Lunge

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell lunges

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

DB hamstring curls

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hands shoulder width apart and raise to upper chest level

Upright row

-Begin by holding a pair of dumbbells and standing with a braced core
-Bend at the knees slightly and lean forward from the hips
-Maintain a flat back throughout
-Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side
-Be sure to focus the contraction in the back of the shoulders
-Pause at the top of the movement then slowly bring the dumbbells to the starting position

Bent Over Rear Raises

4 week - 4 day 
Leg & Shoulders

1 week - 1 day
Arm & Abs

1 week - 2 day 
Back & Chest - Abs

Ian Lambrecht

1 week - 3 day
Arms Superset & Abs

I just can’t do legs. I need simpler  things to do. Legs are too weak.

4 week - 4 day Leg & Shoulders

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