My 4-Day Weight Lifting Routine

Living in Hawaii means I almost always have to be "bikini season ready." It's quite easy for me to fall off the wagon and skip working out for a few weeks at a time.

Fortunately I get a little time off from selling Real Estate in the summer. I have Music Festival Season to look forward to! Dressing up in fun costumes and dancing around is definitely one of my passions. I have exactly 1 month until Electric Forest 2018 in Rothbury, Michigan is here! ...I thought I would share my favorite weight lifting routine with you!

 
4 day weight lifting routine
 

The idea is that each day you perform 1 primary lift, 1 strong secondary lift, and multiple accessory lifts to complete a full body workout on each day, totaling 4 days of lifting per week. Primary lifts are as follows:


✖️Day 1 - Bench Press
✖️Day 2 - Deadlift
✖️Day 3 - Shoulder Press
✖️Day 4 - Squat

 

DAY 1 - CHEST DAY

chest day
 

Chest Day

1) Primary Lift: BENCH PRESS

4 Sets of 10 Reps

IMG_0760.JPG
 

2) Secondary Lift: INCLINE BENCH PRESS

5 Sets of 10 Reps

barbell rows
 

3) BARBELL ROWS

3 Sets of 10 Reps

barbell glute bridges
barbell glute bridges

4) BARBELL GLUTE BRIDGES

3 Sets of 15 Reps

cable tricep extension angela fletcher
 

5) Cable Tricep Extension

3 Sets of 21 Reps

bicep curl machine angela fletcher
 

6) BICEP CURL MACHINE


3 Sets of 12 Reps

 

Stay Tuned for Days 2-4 of my Weight Lifting Program!