Welcome to Week 3 Day 16 of our 4 Week Workout Program

This is day sixteen of the program — you’re more than halfway there. How are you feeling? If you trained hard yesterday you might be sore today; that’s normal. Short active-rest intervals between sets can make a session tougher, especially when you include glute-band moves during those rests. It’s the kind of soreness that tells you you worked.

I hope you’re enjoying this routine. I love the structure: wake up early, make a protein smoothie, hit the gym around 8:30am when it’s quiet, come home for a nourishing meal, and then tackle the day’s tasks. That routine keeps me energized and consistent.

To keep gym sessions enjoyable and effective, I follow a few simple practices:

1. Bring a workout buddy when possible
2. Use wireless headphones and play motivating music
3. Choose a time when the gym is least crowded to avoid waiting for equipment
4. Wear comfortable, confidence-boosting gym clothes and shoes
5. Stay focused to keep workouts efficient and avoid wasted time

These habits keep motivation high, though some days are tougher than others. On low-energy days I still show up — that’s half the battle. A quick 5-minute warm-up usually boosts my energy and makes the workout feel worthwhile. If you need encouragement, a quick message on Instagram can help push you through.

Today is a back-focused session, and because you can’t always see the muscles working, concentrate on the Mind-Muscle Connection (MMC). Movement originates in the brain; the MMC is the communication between your nervous system and muscle fibers at the neuromuscular junction. The clearer the signal from the brain, the more muscle fibers you recruit, producing stronger, higher-quality contractions. Keep your attention on each lift and avoid letting your mind wander — you’ll notice an immediate improvement in workout effectiveness.

Today’s exercises

• Bent Over Barbell Row
• Bent Over Dumbbell Row
• Seated Cable Row
• Rope Straight-Arm Pulldown
• Standing Biceps Cable Curl
• Cable Preacher Curl
• Plate Curls
• Optional: Tabata (HIIT cardio)

Below are the sets, reps, and instructions for each exercise.

Bent Over Barbell Row

2 warm-up sets, 3 sets of 12 reps
30 seconds of active rest between sets

1. Grip the barbell with a pronated (palms down) grip. Slightly bend the knees and hinge at the hips so your torso is nearly parallel to the floor. Keep your back flat and head up. Let the bar hang straight down from your shoulders — this is the start position.
2. Keeping the torso still, exhale and pull the bar toward your lower chest/upper abdomen, driving with the elbows and squeezing the back. Pause briefly at the top.
3. Inhale as you slowly lower the bar back to the starting position.
4. Repeat for the prescribed reps, focusing on controlled movement and a strong MMC.

Bent Over Dumbbell Row

3 sets of 12 reps
30 seconds of active rest between sets

1. Hold a dumbbell in each hand with palms facing your torso. Hinge at the hips with a slight knee bend until your torso is nearly parallel to the floor. Keep your head up and back neutral — the weights hang below you.
2. Exhale and row the dumbbells toward your sides, driving the elbows and keeping the forearms relaxed aside from holding the weight. Squeeze the lats at the top and hold briefly.
3. Inhale as you lower the dumbbells under control to the start position.
4. Repeat for the set, maintaining focus on the back muscles.

Seated Cable Row

3 sets of 12 reps
30 seconds of active rest between sets

1. Sit at a low-pulley row machine with a V-bar for a neutral grip. Place your feet on the platform with a slight bend in the knees.
2. Lean forward slightly with a neutral spine, grab the handles, and extend your arms so your torso forms about a 90-degree angle with your legs. Chest up; feel the stretch in the lats — this is the start.
3. Keeping your torso stable, pull the handles toward your abdomen, elbows close to your body. Exhale through the motion and fully contract the back, holding briefly.
4. Slowly return to the starting position while inhaling, then repeat for the prescribed reps.

Rope Straight-Arm Pulldown

4 sets of 12 reps
30 seconds of active rest between sets

1. Attach a rope to a high pulley, select your weight, and stand a couple of feet back with a staggered stance. Lean forward slightly from the hips with arms extended — this is the start.
2. Keeping the arms straight, pull the rope down toward your thighs by extending the shoulders. Focus on using the lats rather than the arms.
3. Pause and squeeze at the bottom, then return to the start without letting the weight rest on the stack.
4. Repeat for the designated reps with controlled tempo.

Standing Biceps Cable Curl

3 sets of 12 reps
30 seconds of active rest between sets

1. Stand upright holding a cable curl bar attached to a low pulley. Grip shoulder-width with palms facing up and elbows close to the torso — this is the start.
2. Keeping the upper arms still, exhale and curl the bar toward your shoulders using the forearms. Squeeze the biceps at the top and hold briefly.
3. Slowly lower the bar back to the start while inhaling.
4. Repeat for the set, focusing on a full contraction and controlled descent.

Cable Preacher Curl

3 sets of 12 reps
30 seconds of active rest between sets

1. Position a preacher bench roughly two feet from a low pulley. Attach a straight bar to the low pulley.
2. Sit with your elbow and upper arm on the pad and take the bar. Fully extend the arms — this is the start.
3. Exhale as you curl the weight up toward the shoulders, squeezing the biceps at the top and holding briefly.
4. Lower the weight slowly to the starting position and repeat for the prescribed reps.

Plate Curls

4 sets of 12 reps
30 seconds of active rest between sets

1. Stand upright holding a weight plate with both hands at the 3 o’clock and 9 o’clock positions. Arms fully extended and plate resting near your thighs is the start.
2. With elbows fixed at your sides, curl the plate upward until your forearms and biceps meet, exhaling as you lift. Keep the plate aligned with your torso.
3. Pause to feel the contraction, then lower the plate slowly while inhaling.
4. Repeat for the given reps, maintaining strict form.

Optional Finisher

4 minutes of Tabata to finish strong

Important: I recommend 30 seconds of active rest between sets to keep your heart rate elevated. Swap active-rest movements between exercises to avoid monotony and to give the primary muscles used in the lifts time to recover. Good choices are kettlebell swings, air squats, lunges, jumps, or running in place. Be creative, but avoid overworking the same muscle groups used in the set you just completed so they’re ready when the 30 seconds are up.

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Other Workouts You’ll Love:

• 4 Week Workout Program
• Tabata Training
• 7 Exercises to Get Killer Abs That Will Make You Proud

Disclaimer: I am a certified personal trainer. Since I can’t check your form or weight selection in person, perform these workouts at your own risk. Consult a physician or health care professional before starting this or any fitness program to ensure it’s appropriate for you.