4 Day Muscle Group Lifting Regimen

General Workout Guidelines:
-Workout lasts 45-60 minutes in duration
-Cardio done after workout (don't do cardio after a Leg Day) or on non-lifting days
-For now, do 10-15 repetitions per set using perfect form. Later we may change this range for more specific goals (power, strength, sport performance, endurance, weight loss, etc)
-Hydrate before, during, and after workout
-Whey protein after workout, simple carbs after workout as well (gatorade, fruit, fruit juice, etc)
-Breathe during all repetitions!!!
-Workouts don’t have to be done exactly as written, especially if you feel joint pain or a weight seems too light or heavy. Use common sense!
-Workouts are not done in the exact order written (except warmup and cooldowns)
-Ask Frugal Fitness if you have any questions or need help!

(x=1 set)
Workout #1: Upper Body Push (Chest, Triceps, Front/Middle Shoulders)
5 Minute Warmup Elliptical
3x Pushups (1 set wide, 1 set narrow hand position, 1 set feet elevated)
3x Incline Barbell Bench Press 95 lbs
3x Barbell Bench Press 105-115 lbs
3x Bench Tricep Dips
3x Dumbbell Incline Chest Flies 15-20 lb dumbbells
2x Dumbbell Shoulder Press 15-20 lb dumbbells (seated or standing)
2x Shoulder front and lateral raises 5-10 lbs dumbbells
2x Dumbbell Upward Rows 10-15 lbs dumbbells
5 Minute Cooldown Stairclimber

Workout #2: Lower Body + Core
3 minutes warmup stairmaster
2x Leg press machine 150 + lbs
2x leg extension machine 40-50 lbs
2x leg curl machine 40-50 lbs
2x dumbbell alternating lunges 10 lb dumbbells
3x dumbbell squats 10-15 lb dumbbells
3x dumbbell wide squats 10-15 lb dumbbells
3x standing calf raises off of step or stair
3x quadripeds (alternating, hold 2 seconds each side each time)
3x front bridge hold 10+ seconds
3 minutes cooldown bike

Workout #3: Upper Body Pull (Upper Back, Rear Shoulders, Biceps, Forearms)
5 Minute Warmup Elliptical
2x Lat Pulldown Narrow Grip 80 lbs
2x Lat Pulldown Wide Grip 80 lbs
2x Lat Pulldown Reverse Grip 80 lbs
4x Row Machine 60-80 lbs (vary row machines and/or grips)
2x Dumbbell Bicep curls 15-20 lb dumbbells
2x Dumbbell Hammer curls 15-20 lb dumbbells
2x Barbell Curls (45 lb Olympic Bar)
2x EZ Bar Reverse Curls 40 lb bar
1x Wrist curls until failure (done at end of workout)
1x Reverse Wrist Curls until failure (done at end of workout)
5 Minute Cooldown Treadmill Incline Speedwalk

Workout #4: Abs, Trapezius, and Cardio:
5 Minutes Exercise Bike
3x Crunches
2x Twisting Crunches
2x Situps
2x Planks for 15+ seconds
2x Crunches on a PhysioBall
4x Dumbbell Shrugs (30-40 lb dumbbells)
4x Barbell Shrugs (70-90 lb bar)
30 Minutes Cardio of your choice

Additional Cardio: (optional but important for fat loss and general health)
-30-45 minutes per session
-2-3 days per week
-Include brief high intensity intervals scattered throughout 30-45 min session
-Ideally on non-lifting, non-leg days

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