GYM WORKOUT #4 

Beginners (B). Take 60 seconds of rest in between each exercise. Intermediate (I) Take 30-45 Seconds of rest in between each exercise. Advanced (A) Take 15-30 seconds in between each exercise.

See notes on each exercise for form, weight and reps. Adjust weight accordingly. The last few reps of each set should be very challenging without losing your form.

Beginners; do this routine straight through 2x. Intermediate ; do this routine 3x. Advanced; do this routine 4x.

Intermediate & Advanced: If your gym is too spread out or too crowded, you may do straight sets (1-3 sets) of each exercise and then move onto next exercise.

Remember that the following abbreviation will be used on each exercise: B for Beginner, I for Intermediate and A for Advanced.

Squat into Row.   B: 30-50 pounds, I: 50-70, A: 70-90lbs. 15 reps.

Squat into Row.

B: 30-50 pounds, I: 50-70, A: 70-90lbs. 15 reps.

Bar Chest Press; Cable. :  B: 40-50lbs, I: 50-70lbs, A: 70-90lbs. 15 reps.

Bar Chest Press; Cable. : B: 40-50lbs, I: 50-70lbs, A: 70-90lbs. 15 reps.

Reverse lunge into bar press. .  B: just the bar,  I: Bar plus 10-20lb plate, A: 25-45lb plate. 12 reps each leg.

Reverse lunge into bar press. . B: just the bar, I: Bar plus 10-20lb plate, A: 25-45lb plate. 12 reps each leg.

Pull up hold .  ; B: Hold for up to 20 seconds. I: hold for 30-45 seconds. A: hold for 1 minute!

Pull up hold . ; B: Hold for up to 20 seconds. I: hold for 30-45 seconds. A: hold for 1 minute!

Squat into rotation.   12 reps each side. B: 20lbs, I:30-50lbs. A: 60-70lbs

Squat into rotation. 12 reps each side. B: 20lbs, I:30-50lbs. A: 60-70lbs

Around the world. . :  Keeping your abs tight and hips stable, go around your head with weight; focusing on your core. B: 10lb plate, I: 25lb plate, A: 35lb plate.

Around the world. . : Keeping your abs tight and hips stable, go around your head with weight; focusing on your core. B: 10lb plate, I: 25lb plate, A: 35lb plate.

1 leg biceps curl :  B: 30-40lbs, I: 40-80lbs. A: 80-100lbs. 10 reps each leg.

1 leg biceps curl : B: 30-40lbs, I: 40-80lbs. A: 80-100lbs. 10 reps each leg.

Hanging leg raise:  B: use straps for your arms ; do 10 reps. I: no straps: 15 reps. A: hold 10lb weight/DB between your legs. 15 reps.

Hanging leg raise: B: use straps for your arms ; do 10 reps. I: no straps: 15 reps. A: hold 10lb weight/DB between your legs. 15 reps.