Nicholas fitness plan week #4

This week I will try to focus on losing some weight and strengthening my upper body. With the diet I have put in place, I realized I am starting to gain weight that begins to show itself in my belly area. Therefore, I would like to focus on cardio this week to lose the extra fat. Also, I want to place an emphasis on building strength in my arms and core. As just focusing on cardio is only half the challenge, I need to restrict my diet a little more. Continue eating the same amount of protein but start to eat more fibre-rich foods to keep my hunger satiated.

Workouts:

Sunday, Tuesday, Thursday:
- 1 Hour Running on the Treadmill

Monday, Wednesday, Saturday:
- 10 Push-ups
- 10 Tricep Dips
- 15 X- Man Crunches
- 5 Pull- Ups

2 Minute Rest between each set
x 3 sets

Alawi Fitness plan week #4

Fitness Plan (week3):
Sunday: Break
Monday: Cardio45min run
Tuesday: Break
Wednesday: Work on Chest and biceps: Do some bench presses and Curls
Thursday: Break
Friday: legs and Calfs Do some leg curls and bench step ups
Saturday: Cardio 45min run

Fitness Plan (week 4):
Sunday: Cardio45min run
Monday: Break
Tuesday: Work on chest and biceps: Do some bench presses and Curls
Wednesday: Legs and Calfs do some leg curls and bench set ups
Thursday: Break
Friday: legs and Calfs Do some leg curls and bench step ups
Saturday: Cardio 45min run

https://youtu.be/dVWyniKyIOk

Hasan fitness plan #4

For this week, I decided to step up the intensity and start to really push myself. To really push myself I decided that my diet would consist of a vegetarian diet for this week. I also did alot of body building during this week. I also attempted to try yoga after much praise by a fellow student and will be imitating a video that will be linked at the bottom of this plan, the video will also be for beginners.

Sunday: Focusing on the shoulders and back
Warm up
- Stretching and Cardio run (5 Minutes).

4 sets of Hammer Curls: 12,10,10,8

4 sets of Deadlift: 12,10,10,8

4 sets of Dumbbell Rows: 12,10,8,8

4 sets of Lat Pulldowns: 12,10,8,8

Yoga for 5 minutes


Monday:
Rest

Tuesday: Focus on chest and triceps
Warm up
- Stretching and Cardio run (5 Minutes).

3 sets of Incline Dumbbell Press: 12, 10, 8

3 sets of Decline Cable Flies: 12, 10, 8

5 sets of Skull Crushers: 12, 10, 10, 8, 8

3 sets of Tricep Extension (Dumbbell): 12, 10, 8

Yoga for 5 minutes

Wednesday :
Rest

Thursday: Focus on Shoulders and legs
Warm up
-Stretching and Cardio run (5 Minutes)

3 sets of Dumbbell Front Raises: 12,10,8

3 sets of Dumbbell Shrugs: 15,15,15

5 sets of Back Squat: 12,10,10,8,8

3 sets of Leg Press: 12,10,8

Yoga for 5 minutes

Friday:
Rest

Saturday:
30 minutes of yoga

https://www.youtube.com/watch?v=g4qb4w9QKZw