Beast Sports Nutrition Presents The Serious Workout Of The Week-Week 4

Hey there Athletes and Warriors!
In this program Weeks 4, 9, and 12 are the hardest or highest volume. But don't fret, if you have followed the workouts thus far you are more than ready for the bombs that are about to drop.

Please do not bring your B-52's into any public place. The original sets, reps, weights, and overall intensity of the below workout were set for a particular athlete. Please adjust any factor to fit your present fitness level. Also talk to your doctor before engaging in any exercise or nutrition program. After this exercise tip from our bois' at Beast Sports Nutrition, we rock your week 4 workout. 

-Coach Nate

Exercise Descriptions, Printer Friendly Versions and some videos are available to fully registered members of US Sports Online Strength and Conditioning. We have a few lifetime memberships available for only a one time fee of  $5! Click here to learn more

Week 4 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo Program	Week Difficulty:  Very Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Leg Press (45 Degree)	10 reps @ 570 lbs, 5 reps @ 685 lbs, 3 reps @ 795 lbs, 2 reps @ 910 lbs, 4 reps @ 965 lbs, 6 reps @ 910 lbs, 6 reps @ 910 lbs, 4 reps @ 855 lbs
	3	Video Dumbbell Plie Squat	6 reps @ 135 lbs, 6 reps @ 155 lbs, 6 reps @ 155 lbs
	4	Video Dumbbell Walk Lunge	6 reps @ 60 lbs, 6 reps @ 65 lbs, 6 reps @ 65 lbs
	5	Video Machine Leg Curl	8 reps @ 175 lbs, 8 reps @ 175 lbs
	6	Video Dumbbell Incline Bench Press (30 Degree)	6 reps @ 105 lbs, 6 reps @ 120 lbs, 6 reps @ 120 lbs
	7	Video Dumbbell Incline Fly (45 Degree)	8 reps @ 45 lbs, 8 reps @ 45 lbs
	8	Video Dumbbell Arnold Press	6 reps @ 70 lbs, 6 reps @ 80 lbs, 6 reps @ 80 lbs
	9	Video Dumbbell Rear Lateral Raise	8 reps @ 35 lbs, 8 reps @ 35 lbs
	10	Video Barbell Lying Triceps Extension	6 reps @ 130 lbs, 6 reps @ 145 lbs, 6 reps @ 145 lbs
	11	Video Reverse Crunches	26 reps, 26 reps
	12	Video Cross Crunches	29 reps, 29 reps, 23 reps

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Week 4 - Day 2 (Sunday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Very Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc.
	2	25 Minute Cardio Session	143 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	5 Minute Cardio Session	151 Beats Per Minute. We are pushing the intensity up a little for this one. Stay focused and keep going. You will enhance your conditioning level and burn more calories in this more intense phase. Monitor your heart rate periodically as you exercise.
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process!

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Week 4 - Day 3 (Monday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Very Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Reverse Hypers	8 reps @ 60 lbs, 8 reps @ 60 lbs
	3	Video Cable Wide Grip Row (Low Pulley)	6 reps @ 225 lbs, 6 reps @ 255 lbs, 6 reps @ 255 lbs
	4	Video Dumbbell One Arm Row (elbow close)	8 reps @ 105 lbs, 8 reps @ 105 lbs
	5	Video Cable Straight Arm Pulldown	8 reps @ 160 lbs, 8 reps @ 160 lbs
	6	Video Dumbbell Lateral Raise	8 reps @ 45 lbs, 8 reps @ 45 lbs
	7	Video Dumbbell Rear Lateral Raise	8 reps @ 35 lbs, 8 reps @ 35 lbs
	8	Video Cable Standing Reverse Curl	8 reps @ 95 lbs, 8 reps @ 95 lbs
	9	Video Standing Toe Press	8 reps @ 265 lbs, 8 reps @ 265 lbs
	10	Video Bent Leg Knee Ups from Bench	26 reps, 26 reps
	11	Video Cross Crunches	29 reps, 29 reps, 23 reps

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Week 4 - Day 4 (Tuesday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Very Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. As always I will start things off nice and easy for you. Warming your body up is important for both injury prevention and for performance. Have a great workout and keep a positive attitude!
	2	25 Minute Cardio Session	143 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	12 Minute Cardio Session	151 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four.
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

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Week 4 - Day 5 (Wednesday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Very Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Bench Press	10 reps @ 225 lbs, 5 reps @ 270 lbs, 3 reps @ 315 lbs, 2 reps @ 360 lbs, 4 reps @ 385 lbs, 6 reps @ 360 lbs, 6 reps @ 360 lbs, 4 reps @ 340 lbs
	3	Video Dumbbell Bench Press	6 reps @ 120 lbs, 6 reps @ 135 lbs, 6 reps @ 135 lbs
	4	Video Dumbbell Incline Fly (30 Degree)	8 reps @ 50 lbs, 8 reps @ 50 lbs
	5	Video Dumbbell Front Lunge	6 reps @ 60 lbs, 6 reps @ 65 lbs, 6 reps @ 65 lbs
	6	Video Dumbbell Plie Squat	8 reps @ 135 lbs, 8 reps @ 135 lbs
	7	Video Machine Leg Extensions	8 reps @ 210 lbs, 8 reps @ 210 lbs
	8	Video Machine Leg Curl	8 reps @ 175 lbs, 8 reps @ 175 lbs
	9	Video Stretch Deadlifts	8 reps @ 210 lbs, 8 reps @ 210 lbs
	10	Video Dumbbell One Arm Row (elbow close)	8 reps @ 105 lbs, 8 reps @ 105 lbs
	11	Video Barbell Curl	8 reps @ 130 lbs, 8 reps @ 130 lbs
	12	Video Cable Triceps Pushdown	8 reps @ 180 lbs, 8 reps @ 180 lbs
	13	Video Bent Leg Knee Ups from Bench	29 reps, 29 reps, 23 reps
	14	Video Alternate Heel Touchers	57 reps, 57 reps, 45 reps

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Week 4 - Day 6 (Thursday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Very Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!
	2	25 Minute Cardio Session	143 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	15 Minute Cardio Session	151 Beats Per Minute. Aerobic exercise will help you to lose fat by burning excess calories. It will also help to lower blood pressure levels and improve your cholesterol ratios. But best of all, it makes you feel great!
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. I hope you had a great workout. Don't forget this last 5 minute session. Make an effort to eat healthy foods. It takes a combination of consistent exercise and healthy eating to achieve your goals. Again, good job on the workout.