Week #4 Workout Routines

October Barbell Challenge

Week #4 Workout Routines & Schedule

It's week four! You should be feeling stronger day-by-day and feeling more cut and slim too! If not, you are either eating too much or too little. Make sure you are getting enough protein daily, watch your macro-nutrient intake ratio (protein vs. fat vs. carbohydrate ratio) and you are drinking plenty of pure filtered water daily too!

Below are the workout routines for week #4. You will notice some new exercises, like chin ups and push ups. I want you to feel how much progress you have made so far (with strength gains) when you do these new exercises.

For example, before you started this barbell challenge, about how many push ups could you do before failure? How hard was it for you to do a push up? This week when you try the push ups, pay attention and be mindful of how many more reps or better form you can hold while doing your push ups.

Also, if you don't have a means to do chin ups at home (get a chin up bar like this one I use) or just substitute for inverted rows or you can do bent-over barbell rows instead of the chin ups. However, if you can afford it, invest in getting a doorway chin up bar because chin ups are a fantastic exercise move!!!

Week #4 Workout Schedule:

October 20th {Monday}: Upper Body Workout

October 21st {Tuesday}: Cardio Workout

October 22nd {Wednesday}: Lower Body Workout

October 23rd {Thursday}: Upper Body Workout

October 24th {Friday}: Cardio Workout

October 25th {Saturday}: Lower Body Workout

October 26th {Sunday}: Rest Day

Week #4 Workout Routines:

Upper Body Workout

Upper Body Workout

Lower Body Workout

Lower Body Workout

Cardio Workout

Cardio Workout

Enjoy your week and have fun with each workout. Pat yourself on the back for making it to week #4!

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