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MWIBB PLAN #4

REMINDER:

  • Start out lighter and add weight to increase challenge.

  • Get all the reps in cleanly, using proper form, drop down weight as needed.

  • It's not about the weight, its about the movement, time under tension and mind-muscle connection.

  • Rest 30-60 seconds between sets. 2-3 minutes on heavy lifts. 

  • Full body stretch after every workout (each muscle group 30-60 sec.).

1

BACK & BICEP

  • DB Rows 4 x 10

  • Wide Grip Cable Rows (Seated) 4 x 10

  • Lat Pulls 3 x 10

  • Single Arm Pullover 3 x 10

  • EZ Bar Curls 3 x 10

  • Hammer Curls 3 x 10

2

LEGS

  • DB Step Ups 3x10

  • DB Hip Thrust 3x10

  • DB RDL 3 x 10

  • Leg Extensions 3 x 10

  • Leg Curls 3 x 10

  • Calf Raise 3 x 10

3

SHOULDERS

  • BB Shoulder Press (Seated) 4 x 10

  • Lateral Raise (Seated) 3 x 10

  • Front Raise (Seated) 3 x 10

  • Incline Rear Delt Fly 4 x 12

  • Cable Face Pull 4 x 10

4

ABS & TABATA

  • Side V Crunch 3 x 15

  • V Up 3x12

  • Cross Body Mnt. Climber 3x10

  • Crunches 3 x 10

  • Scissor Kicks 3 x 20

  • Tabata Assault Bike 20 sec sprint, 10 sec rest, 8X

5

CHEST & TRIS

  • DB Incline BP 3 x 10

  • DB Flat BP 3 x 10

  • Decline Cable Fly 3 x 10

  • Machine or Neutral Cable Fly 3 x 10

  • Cross Body Tris Ext 3 x 12

6

LEGS

  • Trap Bar Deadlift 3 x 10

  • Heel Raised Goblet Squat 3 x 12

  • Smith Machine Split Squat 3x10

7

MOBILITY / ACTIVE RECOVERY

  • DB Incline BP 3 x 10

  • DB Flat BP 3 x 10

  • Decline Cable Fly 3 x 10

  • Machine or Neutral Cable Fly 3 x 10

  • Cross Body Tris Ext 3 x 12

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