Roberto Reyes

Jermaine

IVAN PRADO

Week 4 is a de-load week. You need to give your body the chance to recover and adapt to all the work it’s been doing - after week 4 you’re ready to start a new worlout program.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Begin with hands on the bars and feet firmly in the floor
- Press down the handkes engaging your triceps
- Bring back to starting position

Dip machine

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

W4 / D1 
Upper body 1

W1 / D1 
Upper body 1

Dropped the weight, adjusted a slow and controlled tempo and it was beautiful! 👍🏻

JR Martin

Tony

W1 / D2
Lower body 1

Radojko

W1 / D3
Upper body 2

Harika

W1 / D4
Lower body 2

W2 / D1 
Upper body 1

Would love to see alternative option for deadlifts.

W2 / D2
Lower body 1

W2 / D3
Upper body 2

W2 / D4
Lower body 2

W3 / D1 
Upper body 1

W3 / D2
Lower body 1

W3 / D3
Upper body 2

It wasn’t you, i couldn’t make it to abs training 🫣 but i felt the legs burning

W4 / D1 Upper body 1

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