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WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS) Block 4









Week1


DAY 1



Full Body Workout

  • Dumbbell Squats: 3 sets of 10 reps

  • Dumbbell Bench Press: 3 sets of 10 reps

  • Bent-over Dumbbell Rows: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds


Day 2 rest



Day 3


Upper Body Workout

  • Dumbbell Shoulder Press: 3 sets of 10 reps

  • Dumbbell Bicep Curls: 3 sets of 10 reps

  • Dumbbell Tricep Extensions: 3 sets of 10 reps

  • Push-ups: 3 sets of 10 reps



Day 4


Lower Body Workout

  • Dumbbell Lunges: 3 sets of 10 reps per leg

  • Romanian Deadlifts: 3 sets of 10 reps

  • Calf Raises: 3 sets of 15 reps

  • Plank: 3 sets of 30 seconds


Day 5 rest





Day 6


Full Body Workout

  • Dumbbell Squats: 3 sets of 10 reps

  • Dumbbell Bench Press: 3 sets of 10 reps

  • Bent-over Dumbbell Rows: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds


Day 7 REST



WEEK 2


Day 8


Upper Body Workout

  • Dumbbell Shoulder Press: 3 sets of 10 reps

  • Dumbbell Bicep Curls: 3 sets of 10 reps

  • Dumbbell Tricep Extensions: 3 sets of 10 reps

  • Push-ups: 3 sets of 10 reps



Day 9 rest


Day 10


Lower Body Workout

  • Dumbbell Lunges: 3 sets of 10 reps per leg

  • Romanian Deadlifts: 3 sets of 10 reps

  • Calf Raises: 3 sets of 15 reps

  • Plank: 3 sets of 30 seconds




Day 11


Full Body Workout

  • Dumbbell Squats: 3 sets of 10 reps

  • Dumbbell Bench Press: 3 sets of 10 reps

  • Bent-over Dumbbell Rows: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds



Day 12 Rest



Day 13

Upper Body Workout

  • Dumbbell Shoulder Press: 3 sets of 10 reps

  • Dumbbell Bicep Curls: 3 sets of 10 reps

  • Dumbbell Tricep Extensions: 3 sets of 10 reps

  • Push-ups: 3 sets of 10 reps

Day 14 REST




WEEK 3


Day 15


Lower Body Workout

  • Dumbbell Lunges: 3 sets of 10 reps per leg

  • Romanian Deadlifts: 3 sets of 10 reps

  • Calf Raises: 3 sets of 15 reps

  • Plank: 3 sets of 30 seconds


Day 16


Full Body Workout

  • Dumbbell Squats: 3 sets of 10 reps

  • Dumbbell Bench Press: 3 sets of 10 reps

  • Bent-over Dumbbell Rows: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds


Day 17 rest


Day 18


Upper Body Workout

  • Dumbbell Shoulder Press: 3 sets of 10 reps

  • Dumbbell Bicep Curls: 3 sets of 10 reps

  • Dumbbell Tricep Extensions: 3 sets of 10 reps

  • Push-ups: 3 sets of 10 reps



Day 19 rest


Day 20


Full Body Workout

  • Dumbbell Squats: 3 sets of 10 reps

  • Dumbbell Bench Press: 3 sets of 10 reps

  • Bent-over Dumbbell Rows: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds

Day 21 REST


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