4 WEEK Monster Gains
MP Weekly Workout 16
Ghostly Gains
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Day 1 – Haunted Chest & Back
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Day 2 – Ghostly Cardio Intervals
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Day 3 – Potion Recovery
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Day 4 – Monster Legs & Core
Day 1 – Haunted Chest & Back
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Incline Dumbbell Press – 4x10
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Pull-Ups/Lat Pulldown – 4x12
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Dumbbell Flys – 3x12
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One-Arm Rows – 3x12
Day 2 – Ghostly Cardio Intervals
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30 sec Sprint / 1 min Walk – 8 rounds
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Jump Squats – 3x15
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Plank Shoulder Taps – 3x45 sec
Day 3 – Potion Recovery
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Yoga Flow – 15 min
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Hip Openers – 5 min
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Foam Roll – 10 min
Day 4 – Monster Legs & Core
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Front Squats – 4x10
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Romanian Deadlifts – 4x12
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Glute Bridges – 3x15
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Russian Twists – 3x20
