4WK GYM EXPRESS
Ashley Clarke
This is for people who are short of time.
You want effective, efficient & straight to the point.
Sessions are shorter so you are able to lift heavy & rest.
This is a strength & muscle growth program with a bit of cardio sprinkled through.
A
BANDED HIP THRUST
10, 20, 30
B
BB HIP THRUST
6 x 10
C
STANDING REVERSE CUBAN
2 x 6
D
ROMANIAN DEADLIFT
4 x 8
E1
DEFICIT REVERSE LUNGE
3 x 8
E2
DB SUMO SQUAT
3 x 12
F
CURTSEY LUNGE
3 x 8
A
DEAD BALL SLAM
1 x 20:10 @ 4:00
B
DB COMPLEX 2
5 x 5
C
ROW 1KM
1 x 1000
D
T BAR COMPLEX
6, 1
E1
BB BENT OVER ROW
9, 15, 21
E2
BURPEE OVER BARBELL
9, 15, 21
F1
WEIGHTED GET UP
1 x 10 @ 9:00
F2
WEIGHTED SIT THROUGH
1 x 20 @ 0:09
F3
DEVILS PRESS
1 x 10 @ 9:00
F4
SKIPPING
1 x 100 @ 9:00
A1
SEATED BANDED ABDUCTION
1 x 100
A2
BANDED GLUTE RAISE
1 x 30
B
BB GLUTE RAISE
6 x 10
C1
BB SINGLE LEG DEADLIFT
3 x 8
C2
DEFICIT SUMO SQUAT
3 x 10
C3
SINGLE LEG HIP EXTENSION
3 x 10
D1
TRX HAMSTRING CURL
3 x 10
D2
TRX HIP EXTENSION
3 x 10
E
TRX SINGLE LEG SQUAT
10, 8, 6
A1
Y T L W - 6 pulses
3 x 6
A2
INVERTED ROW
3 x 10
B1
T BAR SUMO SQUAT
4 x 10
B2
SINGLE ARM DB ROW
4 x 10
B3
OVERHEAD SPLIT SQUAT
4 x 10
C1
DB WALK LUNGE
3 x 8
C2
CABLE TRICEP PULL OVER
3 x 10
D
CABLE FACE PULL
7 x 7
E
AB WHEEL ROLL OUT
3 x 10
Ashley Clarke
Certified Personal Trainer, Online Coach & L1 Precision Nutrition
