You are here: Home / Training Programs / The 1-2-3-4 Training Program: Day 4
The 1-2-3-4 Training Program: Day 4

The 1-2-3-4 Training Program: Day 4

https://www.youtube.com/watch?v=HB2pR5SWt_Q

For more information about this training program, click here for the introduction and day one. You can also see the complete video above. Very quickly I will remind you that in the 1-2-3-4 training program you will..

  1. Perform one exercise, then rest and repeat until all your sets are completed.
  2. Perform a superset (two exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
  3. Perform a tri-set (three exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.
  4. Perform a giant set (four exercises in a row with minimal to no rest in between exercises) and repeat until all your sets are completed.

Day Four: Upper Body (Chest, Vertical Pulling/Back)

A1) Plyometric Push Ups: Chest (Explosive)

Exercise substitutions: Any explosive or speed horizontal push. (Med ball pushes, speed bench, ballistic bench press etc.) 

plyo pu

Sets: 5
Reps: 3-5
Rest between sets: 90 seconds

Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.

B1) Incline Barbell Bench Press: Chest (Strength/Hypertrophy)

IBP site

Exercise substitutions: High or low inclined dumbbell, barbell, or smith machine bench press) 

Sets: 4
Reps: 6-8
Rest between sets: none go right into B2)

B2) Lat Pulldown: Lats (Strength/Hypertrophy)

Exercise substitutions: Any vertical pulling variation (Chin ups, pull ups, lat pulldowns etc.)

lat site

Sets: 4
Reps: 8-10
Rest between sets: 120 seconds

Perform the two “B” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “C” exercises.

C1) Flat Dumbbell Pec Fly’s: Chest (Isolation)

 Exercise substitutions: Dumbbell or cable chest fly variations etc. (Any horizontal adduction movement)

pec site

Sets: 3
Reps: 12-15
Rest between sets: None right into C2)

C2) Shoulder External Rotation with cables: Shoulder cuff (external rotators)

 Exercise substitutions: Cable or dumbbell shoulder external rotation exercises etc.

Ext rot site

Sets: 3
Reps: 12/side
Rest between sets: None right into C2)

C3) Problem area or lat stretch

IMG_4759[1]

Sets: 3
Timed set: 60 seconds/side
Rest between sets: 90 seconds

Perform the three “C” exercises above in succession. Rest 90 seconds and repeat until your sets are completed. Then move onto the “D” exercises.

D1-D4) Push up/pullover repeat

D1) Push ups: Weighted if needed (30 seconds)

push up site

D2) Dumbbell pullovers: (10 reps)

pullovwr site

D3) Push ups to down dog: (30 seconds)

p to p

D4) Dumbbell pullovers: (10 reps)

pullovwr site

Ground rules

  • Perform the recommended amount of time/reps for each exercise.
  • Take minimal to no rest between each.
  • Rest 60 seconds after all 4 exercises are completed.
  • Repeat 1-2 more rounds.

If you want or need a specific warm up, feel free to do this. It is shown quickly in the video above as well…

Self massage (5 minutes)

In general, roll each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.

1. Foam Roll Upper Back/Thoracic spine: Or Problem Area #1

t spine

2. Foam Roll Lats: Or Problem Area #2

Foam roll lats

3. Lacrosse Ball Pecs: Or Problem Area #3

pecy

Ultra fast warm up (5 minutes) 

1. Side lying windmill x7 reps/side

Side lyng windmill site

2. Extended or regular front plank to push back x7 reps

p to p

3. Band pull aparts x7 reps

BPAAA

Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing and getting into the “working sets”.

For example let’s use the seated dumbbell overhead press. Let’s also say you have 4 sets of 8 reps assigned. Start with light dumbbells, then grab heavier ones each set. Once you progress to a weight that is challenging for 6 reps, this would count as your first set. Then you would have three more at that weight according to the above protocol.

Thanks for reading and watching!

About Justin Rivelli

Justin Rivelli has been training clients online and in-person at his private gym in Berkshire County, Massachusetts for over 15 years. He specializes in helping 35 to 65 year old adults improve their body composition with well-rounded fitness plans that suit their needs, wants, and lifestyle. You can find out more about him at www.justin-rivelli.com.

67 comments

  1. скільки буде тривати війна в україні коли закінчиться війна в україні 2022 скільки триватиме війна в україні

  2. Бетмен онлайн Бетмен дивитися онлайн Бетмен 1989 дивитися онлайн

  3. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added
    I get several e-mails with the same comment.
    Is there any way you can remove people from that service?
    Thanks a lot!

  4. I got this website from my buddy who told me on the
    topic of this web page and now this time I am visiting this web
    page and reading very informative posts at this time.

  5. What’s up to all, the contents existing at this site are actually remarkable for people experience,
    well, keep up the nice work fellows.

  6. Interesting blog! Is your theme custom made or did you download it from somewhere?
    A design like yours with a few simple adjustements would really make my blog shine.
    Please let me know where you got your design. Cheers

  7. Just desire to say your article is as astonishing. The clarity
    in your post is just spectacular and i could assume you’re an expert on this subject.
    Fine with your permission allow me to grab your feed to keep up to date
    with forthcoming post. Thanks a million and please keep up the enjoyable work.

  8. Everything is very open with a clear clarification of the challenges.

    It was really informative. Your site is very useful.
    Thank you for sharing!

  9. Hello! I could have sworn I’ve visited this blog before but after browsing through a few of the
    articles I realized it’s new to me. Regardless, I’m certainly happy
    I discovered it and I’ll be book-marking it and checking back often!

  10. I am not certain the place you’re getting your information, however great topic.
    I needs to spend some time finding out much more or understanding more.
    Thank you for fantastic info I was on the lookout for this information for my mission.

  11. Hey There. I found your blog using msn. This is an extremely well written article.
    I’ll be sure to bookmark it and come back to read more of your useful information. Thanks for the post.
    I will definitely comeback.

  12. Hi there, i read your blog occasionally and i own a similar one and i was
    just wondering if you get a lot of spam remarks?

    If so how do you reduce it, any plugin or anything you
    can recommend? I get so much lately it’s driving me insane so any support is
    very much appreciated.

  13. Aw, this was a really nice post. Taking a few minutes and actual
    effort to make a very good article… but what can I say… I
    procrastinate a whole lot and never seem to get nearly anything
    done.

  14. Great post. I used to be checking constantly this weblog and I’m inspired!

    Very helpful info specifically the remaining section 🙂 I care for such information much.
    I was seeking this particular information for a very lengthy time.
    Thanks and best of luck.

  15. Hi to all, how is the whole thing, I think every one is getting more from this web page, and your views are pleasant for new visitors.

  16. What’s up, after reading this remarkable paragraph i am also glad to share my
    experience here with colleagues.

  17. Someone essentially assist to make critically articles I would
    state. That is the first time I frequented your website page and so far?

    I surprised with the research you made to make this particular publish
    amazing. Excellent activity!

  18. It’s truly a great and useful piece of info. I’m satisfied that you simply shared this
    useful information with us. Please stay us informed like this.
    Thank you for sharing.

  19. Great goods from you, man. I have understand your stuff
    previous to and you are just extremely great. I actually like what you’ve received right here,
    certainly like what you’re saying and the way in which during which you are saying it.
    You’re making it entertaining and you continue to take care of to keep it wise.
    I cant wait to read much more from you. This is really a wonderful site.

  20. Thanks for finally writing about > The 1-2-3-4
    Training Program: Day 4 – Justin Rivelli’s Physique TransformationsJustin Rivelli’s
    Physique Transformations < Liked it!

  21. Thank you for the auspicious writeup. It in fact was a amusement account it.

    Look advanced to more added agreeable from you!

    However, how could we communicate?

  22. Great article, totally what I was looking for.|

  23. you are in point of fact a just right webmaster. The web
    site loading velocity is incredible. It kind of feels that you are doing any unique
    trick. In addition, The contents are masterpiece. you have performed a great process in this topic!

  24. I all the time used to read paragraph in news papers but now as I am a user
    of net so from now I am using net for articles or reviews, thanks to web.

  25. I will immediately seize your rss as I can not to find
    your e-mail subscription link or newsletter service.
    Do you have any? Please permit me realize in order that I may subscribe.
    Thanks.

  26. Wow, marvelous weblog format! How lengthy have you been blogging for?
    you make running a blog glance easy. The total glance of your website is wonderful, let alone the content material!

  27. I needed to thank you for this good read!! I definitely
    enjoyed every bit of it. I have got you book-marked to look at new things you post…

  28. Howdy! Someone in my Myspace group shared this site with us so I came to take a look.
    I’m definitely loving the information. I’m bookmarking and will be tweeting this to my
    followers! Terrific blog and superb design and style.

  29. Hello my family member! I want to say that this article
    is amazing, great written and come with approximately all vital infos.

    I would like to peer more posts like this .

  30. Link exchange is nothing else however it is just
    placing the other person’s weblog link on your page at appropriate place and other person will also do same
    in support of you.

  31. When someone writes an post he/she keeps the image
    of a user in his/her mind that how a user can know it.
    Therefore that’s why this post is outstdanding.

    Thanks!

  32. My coder is trying to convince me to move to .net from PHP.
    I have always disliked the idea because of the costs.
    But he’s tryiong none the less. I’ve been using WordPress on various websites for about a year and am nervous about switching to another platform.
    I have heard fantastic things about blogengine.net.
    Is there a way I can import all my wordpress posts into it?
    Any help would be really appreciated!

  33. Hi there to every body, it’s my first pay a visit of this web site; this webpage consists of awesome and truly fine information designed for readers.

  34. Awesome issues here. I’m very glad to see your article.
    Thanks so much and I am taking a look ahead to contact you.
    Will you please drop me a mail?

  35. Hello friends, its fantastic post on the topic of tutoringand entirely explained, keep it up all the time.

  36. Hello, i feel that i saw you visited my web site thus i
    got here to return the want?.I’m trying to to find things
    to improve my site!I assume its good enough to use some of your concepts!!

  37. whoah this weblog is fantastic i really like studying your posts.

    Keep up the great work! You recognize, a lot of persons are looking round for
    this information, you can aid them greatly.

  38. What’s up Dear, are you really visiting this site regularly, if so then you will without doubt take good
    experience.

  39. I absolutely love your website.. Excellent colors & theme.
    Did you create this amazing site yourself? Please reply back as I’m planning to create
    my very own website and want to know where you got this from or what
    the theme is named. Cheers!

  40. Howdy are using WordPress for your site platform? I’m new to the
    blog world but I’m trying to get started and set up my own.
    Do you require any html coding expertise to make
    your own blog? Any help would be really appreciated!

  41. Wow, this article is pleasant, my younger sister is analyzing these
    kinds of things, thus I am going to convey her.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

Scroll To Top