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Week 4 Workouts

Week 4 Workouts

We are half way through the 2024 HWMF Transformation Challenge! For week 4, we have three workouts to share with you! IFBB Pro Justine's back & arm workout, IFBB Pro Vincenzo's shoulder focused push workout and Sam's quad focused leg workout.

Justine's Back & Arm Workout

1. Assisted pull ups

  • 4 progressive sets x 10 -12 reps 

2. Lat Pulldowns

  • 4 progressive sets x 10-12 reps 

3. Seated Rows

  • 2 warm-up sets
  • 1 max effort set x 10 reps
  • 1 back off set x 15-17 reps 

4. Bent Over Rows 

  • 2 warm-up sets
  • 1 max effort set x 8-10 reps
  • 1 back off set x 15-17 reps 

5. Straight arm pull-down 

  • 4 progressive sets x 12-15 reps 

6. Single-Arm Low Rows

  • 4 progressive sets x 10-12 sets

7. Pick two tricep and two bicep exercises to superset!

  • 3 sets x 10-15 reps each 

8. Hanging knee lifts

  • 4 sets x 15-20 reps

For more content from Justine, follow her on instagram: @justinealbert_ifbbpro

Vincenzo's Shoulder Focused Push Workout

1. Military press or smith machine press

  • 4 sets x 15,12,12,10 reps

2. Reverse pec deck

  • 4 sets x 15,15,12,12 reps

3. Bent-over rear delt fly with dumbbells

  • 4 sets x 15,15,12,12 reps

4. Barbell or dumbbell shrugs

  • 3 heavy sets x 12 reps

5. Incline Barbell or dumbbell chest press

  • 4 sets x 15,12,10,8 reps

6. Decline press super set with cable or dumbbell flys

  • 4 sets x 15,12,10,8 reps

7. Single-arm pushdowns Super-set with Triangle pushdowns or dips

  • 4 sets x 12,12,10,10 reps

For more content from Vincenzo, follow him on IG: @vincenzomasone

Samantha's Quadzilla quad day

1. Bodyweight walking lunge

  • Set 1 - 50 strides per leg
  • Set 2 - 40 strides per leg
  • Set 3 - 30 strides per leg
    • 3 min rest between sets

2. Heel elevated back squat

  • Set 1 - 8-10 reps
  • Set 2 - 10-12 reps
    • 2 second pause at the bottom of each rep, no pause at the top.
    • 4 min rest between sets

3. Leg extension + bulgarian split squat

  • Set 1 - 6-8 reps + 8-10 reps (BSS)
  • Set 2 - 8-10 reps + 10-12 reps (BSS)
    • 3 min rest between sets

4. Assisted sissy squat

  • Set 1 - failure
  • Set 2 - failure
    • 2 min rest between sets

For more content from Sam, follow her on IG: @manthacakes