Hi Everybody, it's NEIL here

step up the weights this week by 15 - 20%

Welcome to program 4 of 4...

a six week training program

building on the momentum of Program 3

the program is progressive in terms of volume, resistance & tempo and gets more demanding every week

this program will take you into the advanced level of conditioning and fitness

WEEK 21

2 exercises per workout | 2 sets each

WEEK 22

4 exercises per workout | 2 sets each

WEEK 23

6 exercises per workout | 2 sets each

WEEK 24

6 exercises per workout | 3 sets each

WEEK 25

6 exercises | 3 sets | heavier weights

WEEK 26

6 exercises | 3 sets | heavier weights | faster tempo

WELCOME TO TRAINING for WEEK 25

LEFT COLUMN - UPPER BODY TRAINING

To be done on Mondays & Thursdays

1. Abdominals | 3 x 15 each side | 45 sec rest.


2. Shoulders | 3 sets | 15 reps | 45 sec rest.


3. Chest | 3 sets | 15 reps | 45 sec rest.


4. Upper Back | 3 sets | 15 reps | 45 sec rest.


5. Biceps | 3 sets | 15 reps | 45 sec rest.


6. Triceps | 3 sets | 15 reps | 45 sec rest.

RIGHT COLUMN - LOWER BODY TRAINING

To be done on Tuesdays & Fridays

1. Calves | 20 minutes | No rest.


2. Calves | 3 sets | 15 reps | 1 min rest.


3. Quadriceps | 3 sets | 15 reps | 1 min rest.


4. Quadriceps | 3 sets | 15 reps | 1 min rest.


5. Hamstrings | 3 x 15 each side | 1 min rest.


6. Hamstrings | 3 x 10 each side | 1 min rest.