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Here we go with week 4 of 8. Make sure to check the first three weeks for proper technique.

I’ll be back later this week to give you more exercise tips to help you get the most out of your workouts. For now, go kill it this week in the and out of the gym 😉

Day 1: Hams And Glutes
A1Barbell Squat32108560
B1Smith Machine Single-leg Deadlift22118560
C1Lying Leg Curl
2 sets: normal
3 sets: 1/4 rep + full rep
D245* Hip Ext201410415
Day 2: Back
A1Rope Straight Arm Lat Pull Over311110560
B1Overhead Lat Pull Down Machine w/ Underhand grip311210560
C1Seated Low Row with Overhand grip 311210415
C2Seated Low Row with Neutral grip 31126460
D1Rear Delt Cable Cross311210415
D2Standing Bent over Rear Delt with Plates311210415
D3Reverse Machine Pec Dec311210475
Day 3: Shoulders
A1Cable Lateral Raise311110660
B1DB Lateral Raise311110660
C1DB Shoulder Press211110515
C2Lying Cable Upright Row (using row machine)321110560
D1DB "L" Lateral Raise 211110560
E1HIIT - Prowler Heavy
or any HIIT for 20 min
1 Lap845
*Off Day
Day 4: Quads and Glutes
A1Bulgarian Split Squats 32108560
B1Close Stance Smith Machine Squat32108560
C1Leg Press (feet narrow and low)311010515
C2Banded Bridge201410560
D1 Leg Extensions201112515
D2Step Up311112560
Day 5: Upper Body
A1DB Chest Flies Flat Bench311110430
B1Cable Chest Press311210445
C1Barbell Flat Bench Press321110445
D1Seated Biceps DB Curl211210420
D2Preacher Curl211210420
D3Standing DB Hammer Curl211110460
E1Cross Cable Pressdown211110420
E2Lying DB Triceps Extension 211110420
E3Overhead Rose Triceps Extension 211210460
F1Optional Cardio - 20 minutes HIIT
*Off Day

Join the discussion 4 Comments

  • Shelley says:

    Hey Flav, can you put a printer friendly option on these workouts, be nice to print and go…

    Hang in there, as a mom of grown kids, I commend you for getting ANY workouts in with two small ones….sometimes, sleep is just more important than a workout. Love everything you and Vince do together, your family is amazing and that is to YOUR credit.
    Keep being Awesome. 🙂

  • Lori says:

    Hi Ladies!!

    I did the Glute & Quad workout yesterday and I’m so sore today—these workouts are killer!!! I’m on my 7th week of the TEMPO workouts and my glutes and shoulders are seeing great results! I think it’s all the glute bridges and lateral raises—along with the time under tension. Love this style of training—it really has you focusing so you get the mind to muscle connection making them super effective.

    Thanks, Flavia!

  • Good work flavia! I love doing Rope Straight Arm Lat Pull Over . This routine seems really good, hope I’ll able to follow it. Thanks for sharing this! 🙂

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