Workout Four, Sixteen, Twenty-Eight

Please copy and paste this into your notes and utilize this template to keep track of YPB electronically if you choose to forgo printing out the long version of the workout. 
Having this all in one spot will help you when you go back to record and can see what you need to do to beat YPB from the previous phase. 

Workout 4, 16, 28

Workout 4

1. Warm up: 

2. 5 minutes on Elliptical- Resistance: Distance:

3. 50 Squats- Weight: Time:

4. 4 minutes on Elliptical- Resistance: Distance:

5. 50 Dumbbell Rows- Weight: Time:

6. 50 Incline Chest Presses- Weight: Time:

7. 3 minutes on Elliptical- Resistance: Distance:

8. 50 Dumbbell Shoulder Presses- Weight: Time:

9. 50 Dumbbell Triceps Kick Backs- Weight: Time:

10. 50 Dumbbell Biceps Curls- Weight: Time:

11. 2 minutes on Elliptical- Resistance: Distance:

12. 50 Sit Ups or Crunches- Time:

13. Stretching

Total Workout Time:

Workout 16

1. Warm up: 

2. 5 minutes on Elliptical- Resistance: Distance:

3. 50 Squats- Weight: Time:

4. 4 minutes on Elliptical- Resistance: Distance:

5. 50 Dumbbell Rows- Weight: Time:

6. 50 Incline Chest Presses- Weight: Time:

7. 3 minutes on Elliptical- Resistance: Distance:

8. 50 Dumbbell Shoulder Presses- Weight: Time:

9. 50 Dumbbell Triceps Kick Backs- Weight: Time:

10. 50 Dumbbell Biceps Curls- Weight: Time:

11. 2 minutes on Elliptical- Resistance: Distance:

12. 50 Sit Ups or Crunches- Time:

13. Stretching

Total Workout Time:

Workout 28

1. Warm up: 

2. 5 minutes on Elliptical- Resistance: Distance:

3. 50 Squats- Weight: Time:

4. 4 minutes on Elliptical- Resistance: Distance:

5. 50 Dumbbell Rows- Weight: Time:

6. 50 Incline Chest Presses- Weight: Time:

7. 3 minutes on Elliptical- Resistance: Distance:

8. 50 Dumbbell Shoulder Presses- Weight: Time:

9. 50 Dumbbell Triceps Kick Backs- Weight: Time:

10. 50 Dumbbell Biceps Curls- Weight: Time:

11. 2 minutes on Elliptical- Resistance: Distance:

12. 50 Sit Ups or Crunches- Time:

13. Stretching

Total Workout Time:

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