4 weeks extreme workout routine


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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 doesn’t happen in just 24 hours.

In fact, getting in shape isn’t 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 doesn’t 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 you’re 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 isn’t really in it.

By this, we mean that you shouldn’t 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 you’re 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 won’t 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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