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A Four-Week Gym Workout Routine to transform

Fitness
2022-01-06 | By: SNAP Fitness
 A Four-Week Gym Workout Routine to transform

Four weeks is a long time to start transforming your body. With the best gym workout routines, you can begin to see the positive effects on your body quickly. If you wish to become lean and big, you can start the process of transformation in one day, and four weeks is ample time to get yourself in shape. If you have an event coming up where you want to look your best, we have a personalized workout for you.

 This training routine is just four weeks long. So, you can start this right before your prom, wedding, or modeling event to get your body in shape and put your best foot forward. We have included a range of exercises in this training regimen covering every part of your body. This means you will be toning everything from your abs, chest, and waist to your glutes and legs. Follow this routine to get a fitter-looking body in just 4 weeks, or you can begin your fitness journey by starting with this simple 4-week routine.

Gym workout routines

Start with Warm-up

Before you begin the gym workout routines, it is crucial to get your body heated. If you start with the training right away, it can lead to injuries. Thus, you should start with a simple warm-up first and then move on to the gym routine. You can perform any warm-up exercise you like. So, your options range from light cardio, skipping, simple and light exercises, or anything else you prefer. Once you have performed some movements for a couple of minutes, you can move on to the training regimen. 

Workout for Chest and Triceps 

The first workout is designed to help you build chest and triceps and include the following gym workout routines:

1.  Bench Press 

Lie down on a bench and hold the barbell with your hands. Keep the hand’s shoulder width while performing this exercise. Brace your core and bring the bar closer to your chest and then lift it right back up. Try to do 5 sets of 10 reps each. 

2. Triceps Dip 

Keep your arms straight and grab the rings or parallel bars. Bend your elbows and lower your body as far as your shoulders let you while keeping your chest up. Press yourself and lift yourself back to return to the start position. Try doing 5 sets of 6 to 10 reps each. 

3. Incline Dumbbell Press 

Lie down on an incline bench and hold your dumbbell in each hand. Keep your hands by the shoulders and press them up until your arms are straight. Hold this for a second and then bring them back to the start position. Try to do 3 sets of 12 to 15 reps each.

Gym workout routines

 

Workout for Back And Biceps 

The second workout will help you tone your back and biceps, this workout includes the following gym workout routines: 

1. Pull-up 

With an overhand grip hold a pull-up bar and brace your core. Keep the hand’s shoulder-width apart and use the strength to pull yourself up until your lower chest touches the bar. Hold for a second, and lower yourself into the initial position. Do 5 sets of 6 to 10 reps each. 

2. Chin-up 

Keep your hand shoulder-width apart and hold the pull-up bar with your palms facing you. Brace your core, and use the strength to lift yourself up, make sure your chin is above the bar. Hold for a second, and lower yourself to the initial position. Do 3 sets of 6 to 10 reps each. 

3. Seated Incline Curl 

Keep the dumbbells on your side and sit on an incline bench. Curl the weights up while keeping your elbows tucked in, make sure you squeeze your bicep at the top. Hold it for a second and then return to the initial position. Do 3 sets of 12 to 15 reps each.

Workout for Legs and Abs 

The final workout includes gym workout routines to tone your abs and legs. So, if you are looking to tone your belly for an event, don't miss this routine. The exercises involved in this routine are:

1. Back Squat 

Stand straight and hold the bar on the back of your shoulders. Brace your core and keep your chest up while you squat down. Try to do as deep as possible, hold for a second, and then drive back up to return to the initial position. Do 5 sets of 10 reps each. 

2. Incline Dumbbell Fly 

Lie down on an incline bench with a dumbbell on each hand. Hold the dumbbell above your face with the palms facing you. Put a slight bend in your elbows and lower your arms to your side, hold for a second, and then return to the initial position. Do 3 sets of 12 to 15 reps each. 

3. Hip Thrust 

Sit on the ground and make sure your upper back is supported by a bench, and hold a barbell across the top of your thighs. Push your hips up, and squeeze your glutes to get to the top, hold for a second and then return to the start position. Do 3 sets of 12 to 15 reps each. 

Final Words 

These gym workout routines are sure to help you gain a lean body in just 4 weeks. Make sure to follow them accurately and not push your limits too much. If you want to shape up your body, get in touch with Snap Fitness's experts. We can help you achieve your dream body. Visit our website to browse our services, or get in touch with our expert team at media@snapfitness.com.

 

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