Page 17 - Workout Guide - The Limitless 4 Day Plan

THE LIMITLESS 4 DAY UPPER/LOWER GUIDE

WEEK 1-6
WEEK 1-6
UPPER WORKOUT B
UPPER WORKOUT B

Rest for 2-4 mins between sets (if you’re strapped for time, drop rest
periods to 90-120 seconds.)

1A - SEATED DB SHOULDER PRESS 2A - CHEST SUPPORTED ROW MACHINE
START warm up working repetitions warm up working repetitions
sets sets sets sets

As many As many
warm ups 3 8-12 warm ups 3 8-12
as needed as needed

4A - HIGH TO LOW CROSSOVER 3A - WIDE GRIP LAT PULLDOWN

warm up working repetitions warm up working repetitions
sets sets sets sets

1-2 3 10-15 1-2 3 10-15

4B - CHEST FOCUSED DIPS 5A - CABLE LATERAL RAISE

warm up working repetitions warm up working repetitions
sets sets sets sets

3 8-12 1 3 8-12
(each side)

use assistance if needed

6B - DB PREACHER CURLS 6A - SINGLE ARM CABLE PUSHDOWN
END warm up working warm up working
sets sets repetitions sets sets repetitions

1 3 8-12 1 3 8-12
(each side) (each side)

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