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4 weeks extreme workout routine
Get shredded in just four weeks!
We all want to look and feel our absolute best, yet for many of us, being able to do so is far easier said than done.
Getting in shape is not a quick fix, and it certainly doesnt happen in just 24 hours.
In fact, getting in shape isnt so much a process, as it is a lifestyle change, which will require you to make tweaks and improvements to your diet and exercise habits that will stick with you forever.
Despite this, however, that doesnt mean that it has to take you an age to get in shape as realistically, you can make some pretty startling improvements over the course of several weeks. This extreme workout routine for example, allows you to get shredded in just four weeks, providing you had a solid base and foundation to work from to begin with that is.
If youre fed up about being average and want to take your physique to the next level, this 4 week extreme workout routine is absolutely perfect.
Remember, no extreme workout routine is guaranteed to bring you success, especially if your heart isnt really in it.
By this, we mean that you shouldnt expect dramatic improvements in your physique if the minute you leave the gym, you head to your local fast-food outlet and stuff your face full of sugary sodas and unhealthy fried produce.
If, however, you follow the routine as instructed, you eat and drink healthy produce, and you follow the instructions provided, you will find yourself making some very impressive improvements indeed.
In this case this can be a good guide if youre looking for how do I cut.
Week 1 Upper/Lower split
Mon/upper
Flat bench barbell press 3 sets of 12 reps
Seated dumbbell shoulder press 3 sets of 12 reps
Seated rows 3 sets of 12 reps
Dumbbell hammer curls 3 sets of 12 reps
Triceps rope extensions 3 sets of 12 reps
Incline dumbbell flyes 3 sets of 12 reps
Dumbbell lateral raises 3 sets of 12 reps
Wide grip lat pull downs 3 sets of 12 reps
EZ bar curls 3 sets of 12 reps
Skull crushers 3 sets of 12 reps
Tues/Lower
Barbell squats 3 sets of 12 reps
Hack squat machine 3 sets of 12 reps
Seated leg extensions 3 sets of 12 reps
Hamstring curls 3 sets of 12 reps
Walking lunges 3 sets of 12 reps
Standing calf raises 3 sets of 12 reps
Weds 30 minutes of HIIT cardio
Thurs/Upper
T-bar rows 4 sets of 8 reps
One arm rows 4 sets of 8 reps
Incline dumbbell press 4 sets of 8 reps
Cable crossovers 4 sets of 8 reps
Standing military press 4 sets of 8 reps
Rear delt flyes 4 sets of 8 reps
Preacher curl machine 4 sets of 8 reps
Single arm dumbbell curls 4 sets of 8 reps
Triceps rope pushdowns 4 sets of 8 reps
Overhead triceps extensions 4 sets of 8 reps
Fri/Lower
Leg press machine 4 sets of 8 reps
Hack squat machine 4 sets of 8 reps
Walking lunges 4 sets of 8 reps
Leg extensions 4 sets of 8 reps
Hamstring curls 4 sets of 8 reps
Seated calf raises 4 sets of 8 reps
Week 2 Full body
Mon
Incline dumbbell press 4 sets of 12 reps
Seated dumbbell shoulder press 4 sets of 10 reps
Close grip lat pull downs 4 sets of 12 reps
Leg press machine 4 sets of 10 reps
EZ bar curls 4 sets of 12 reps
Triceps rope pushdowns 4 sets of 15 reps
Weds
Barbell curls 4 sets of 12 reps
Triceps overhead extensions 4 sets of 15 reps
Flat bench barbell press 4 sets of 12 reps
Standing barbell military press 4 sets of 12 reps
Hack squat machine 4 sets of 12 reps
T-bar rows 4 sets of 12 reps
Fri
Seated shoulder press machine 4 sets of 12 reps
Leg extensions 4 sets of 10 reps
Bent over rows 4 sets of 12 reps
Dumbbell hammer curls 4 sets of 12 reps
Close grip bench press 4 sets of 20 reps
Hammer strength chest press machine 4 sets of 10 reps
Week 3
*Repeat week 1 except you will finish each of your last working sets, with a drop set to absolute failure.
Week 4 Bodyweight training
To some of you this may sound bizarre but for the final week of this extreme workout routine, you wont actually pick up a single weight at all, instead you will use nothing but your own bodyweight, and by the end of the week you will feel absolutely exhausted.
Mon
Push ups 4 sets of 20 reps
Sit ups 4 sets of 25 30 reps
Wide-grip pull ups 4 sets of 10 reps
Burpees 4 sets of 20 reps
Hanging leg raises 4 sets of 20 reps
Tues 20 minutes HIIT cardio
Weds
Close grip push ups 3 sets of 30 reps
Wide grip push ups 3 sets of 30 reps
Bicycle sit ups 3 sets of 30 reps
Hanging leg raises 3 sets of 30 reps
Burpees 3 sets of 30 reps
Plank Minimum of one minute
Fri
Close grip push ups 3 sets of 25 reps
Wide grip push ups 3 sets of 25 reps
Bicylcle sit ups 3 sets of 25 reps
Hanging leg raises 3 sets of 25 reps
Burpees 3 sets of 25 reps
Plank Minimum of 90 seconds.
Sat 20 minutes HIIT cardio
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Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.