Saturday, April 6, 2019

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 ProgramWeek Difficulty: 
Very Hard
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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 



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



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



Week 4 - Day 4 (Tuesday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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! 



Week 4 - Day 5 (Wednesday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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 



Week 4 - Day 6 (Thursday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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. 

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