Week 4 – Base Building – Thursday

Thursday- Upper Body

Warm up:

5 mins cardio

3×12-15 (External Shoulder Rotations/Lateral Raises)External RotationLateral Raise (640x640)


3×12-15 (Push ups **knee’s for beginners, toes for experienced, medicine ball for studs**/Seated Cable Row)

3×12-15 (Fly Machine/Reverse Fly Machine)

collage_20140302184141138_20140302184448751 (640x640)

3×12-15 (Dumbbell Chest Press, Assisted Pull Up Machine)

Dumbbell Chest Press


Do the same event as two weeks ago. Now you have a time to beat and measure your improvement. Post your results of both weeks to let us know the improvement you have made!


Elliptical/Arc Trainer 20mins low intensity.

Cool Down:

5min walk

3×20 (Crunch/Wipers)

*Wipers- Lie on your back and place your hands as far to both sides of your body as possible for support. Bent knee’s for beginners/straight legs for experienced. Lift your legs so you have a 90 degree bend in the knees. Slowly lower your feet to the right and stop about 1 inch from the ground. Not lift them back up and over to the left side and then back to center. Continue. Each side counts as one rep.


3 thoughts on “Week 4 – Base Building – Thursday

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