Page 20 - Workout Guide - The Limitless 4 Day Plan

THE LIMITLESS 4 DAY UPPER/LOWER GUIDE

WEEK 7-12
WEEK 7-12
UPPER WORKOUT A
UPPER WORKOUT A

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

1A - INCLINE DB CHEST PRESS 2A - TRAP BAR ROWS
START warm up working repetitions warm up working repetitions
sets sets sets sets

As many As many
warm ups 3 6-10 warm ups 3 6-8
as needed as needed

4A - CHEST PRESS MACHINE 3A - SEATED SINGLE ARM CABLE ROW

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

1-2 3 8-12 1-2 3 8-12
(each side)

5A - SEATED DB SIDE RAISES 6A - SINGLE ARM OVER SHOULDER
CABLE TRICEP EXTENSION
warm up working repetitions warm up working repetitions
sets sets sets sets

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

6B - ALTERNATING DB CURLS

warm up working
sets sets repetitions

8-12
1 3 (each side) END

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