4 day Shape-Up™

Not everyone wants to know the technical side of training. Some of us just want to go to the gym, put in a dedicated workout, get the results they want and go home. So we thought, why not create a exercise program that is quick to learn and easy to follow?

4 day Shape-Up™ Body Toning Workout Plan gives you a very quick, energetic and simple exercise regime, that lasts for six weeks.

In this exercise program you will utilise many machine-based exercises to minimise the amount of time it takes to set-up. It aims to develop a stronger foundation of fitness and strength to enable progression to higher intensity workouts. It is specifically for anyone who wants to attain a general level of baseline fitness and has only four days per week to train.

The routines are designed to take less than an hour to complete. In week three, new training techniques are introduced to increase your workout intensity.

By doing the 4 day Shape-Up™ Body Toning Workout Plan you will learn all you need to take full advantage of your workouts and sculpt your body trim. Whether you're male or female, this workout will suit you.

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Workout Overview:

Sample Routine

Leg / Biceps / Tricep / Abs — Routine Day 1 - Weeks 1 to 3

Take a look at a sample of the routines you'll be doing. We've activated some of the exercises so you can see exactly the level of tuition you'll have available to you:

	Day 1
Workout Intensity	60%
Rest between Exercises	60 sec
Cardio
Your Choice	20 min warmup
Leg / Bicep / Tricep
Ground Based Lunge Basic	3 sets 12/14/16 reps
Dual Adjustable Pulley - Tricep Pushdown	2 sets 12/10 reps
Dumbbell Standing Overhead Tricep Extension (x1 arm/x1 DB)	NA
Standing Calf Raise Machine	3 sets 12/14/16 reps
Preacher Curl Bench Bicep Curl	2 sets 12/10 reps
Incline Bench Bicep Curls - Dumbbell	NA
Seated Leg Curl	3 sets 12/14/16 reps
Dual Adjustable Pulley - Tricep Pushdown - Rope	2 sets 12/10 reps
Dumbbell Lying Overhead Tricep Extension (x2/DB)	NA