Page 22 - Workout Guide - The Limitless 4 Day Plan

THE LIMITLESS 4 DAY UPPER/LOWER GUIDE

WEEK 7-12
WEEK 7-12
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 - SHOULDER PRESS MACHINE 2A - SEATED CABLE ROWS
START warm up working repetitions warm up working repetitions
sets sets sets sets

As many As many
warm ups 3 6-8 warm ups 3 8-12
as needed as needed

3B - PULL UPS 3A - LOW INCLINE SMITH MACHINE

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

1-2 3 8-12 1-2 3 6-10

Assisted if necessary

4A - LATERAL RAISE MACHINE 5A - ROPE CABLE PUSHDOWNS

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

1 3 12-15 1 3 8-12

5B - WIDE GRIP DB CURLS

warm up working
sets sets repetitions

1 3 8-12
END

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