NotesAs you can see from the sample above that you would get three days of rest in a week and repeat one workout per week with cardio perhaps on rest days.
IntensitySince you are giving your muscles almost 96 hours of rest between each body part it's crucial that you are focused and apply advanced training principles to tax each muscle. Using a timer to time your sets to make sure each set lasts at least 40-50 seconds and using drop sets at the end of each body part will help do so.
Four Day Fitness Routines
|Weight Loss||Muscular Definition||Advanced||
|Advanced Fat Loss Weight Training Routine||Muscular Definition||Advanced||
Rod Ferris B.A. CPT (ACE, YMCA), CPAFLA, CFC
|Off Season Wrestling||Muscular Definition||Advanced||
Steven Mcleod OTA/PTA
|General Fitness||Muscular Definition||Beginner||
|Full Body Workout||Muscular Definition||Beginner||
Rod Ferris, CPT (YMCA, ACE), CFC, CPAFLA
Rod Ferris B.A. CPA, CPAFLA
|Lose Weight and Tone||Muscular Definition||Intermediate||
|Spring Football Training||Sport Specific||Intermediate||
|Off-Season Football (week 1)||Sport Specific||Intermediate||
|Judo Power & Quickness from Home||Sport Specific||Intermediate||
Jack Daniel Rich
These fitness programs have been approved by Myfit because they are of the highest quality.