#116 Friday Fit Forever 180FIT Roadmap Part 4 - A workout you can stick with

We'll be training three non consecutive days a week, split into A workouts and B workouts. On week 1 we will do our A Workout on Monday and Friday and B workout on Wednesday. On week 2 we reverse the days and do our B Workout on Monday and Friday and B workout on Wednesday.
This somewhat abbreviated schedule compared to what you have likely read in fitness or bodybuilding magazines is perfect for cutting fat, getting toned and building strength. There's no fear of over training, which is something that can cause your New Year's weight loss to grind to a stand still.
All exercises should be done with a weight that causes you to fail with your last set. If you make your final rep goal increase the weight in your next session. Don't forget to keep a long to make sure you keep moving forward!

Workout A
* Dumbbell Bench Presses. 4 sets of 8 reps.
* Lat Pull Down. 4 sets of 8 reps. If you are strong enough sub pull ups for lat pull downs.
* Barbell Curls. 4 sets of 10 reps.
* Dumbbell or Machine Shoulder Presses. 4 sets of 12 reps.
* Crunches. 4 sets to failure.
Workout B
* Barbell Squat or Machine Leg Press. 5 sets of 12 reps. * Barbell Stiff Leg Dead Lifts or Machine Hamstring Curls. 5 sets of 12 reps.
* Seated Calf Raises. 4 sets of 12 reps.
* Dumbbell Shrugs. 4 Sets of 8 reps.
* Leg or Knee Lifts for Lower Abs. 3 sets to failure.
And that's it!
You can see on Week 1 we will be training our upper body twice and lower body plus some abs and our traps once. On Week 2 we will do our lower body twice and upper body once. Please like, subscribe and follow and share this with someone who is trying to live the FIT life!

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Jen Pleitgen
Redefining “FIT” as a lifestyle #dietrebel movement 
Your Holistic Life Empowerment and transformational Coach
It takes a 180 in life to move from a place of “stuck to authentic thriving” There is hope for you, my friend. Reach out today and let’s begin a journey that is stainable, doable, lasting, and realistic