Example Four Day Advanced
At-Home Training Program
Click on each exercise to see the how-to video!
DAY 1
MYOREPS
Wide Pushups
Standing Shoulder Presses
S u m o S t i ff L e g g e d D e a d l i f t s
Bent Upright Rows
SUPERSETS
Hammer Curls
Double Leg Glute Bridges
L e a n e d Wa l l R a i s e s
Middle Bent Rows
DAY 2
MYOREPS
Reaching Situps
Elbows Out Bent Rows
Bent Curls
Sumo Goblet Squats
Berto Side Raises
SUPERSETS
Ly i n g E x t e n s i o n s
Flyes
Good Mornings
L e a n e d Wa l l R a i s e s
Slow Down Reaching Situps
DAY 3
MYOREPS
Side Raises
Reverse In-Place Lunges
Double Leg Step Raises
SUPERSETS
Wide Pushups
Flexion Dumbbell Rows
2 DB 2 Arm Standing Extensions
Sumo Good Mornings
DAY 4
MYOREPS
V-Ups
Tw o A r m C u r l s
Narrow Squats
Supinating Curls
2 DB 2 Arm Standing Extensions
N a r r o w S q u a t s ( We i g h t s a t S i d e s )
Double Leg Step Raises
SUPERSETS
Reverse In-Place Lunges
Medium Pushups
V-Ups
Paused Side Raises
Flexion Dumbbell Rows