My 4 week conditioning program (weights)

I’m now coming to a finish with my current weight program.  I’ve never really liked weights, but I’ve actually really gotten into this.  I keep myself pretty busy with a 4 day program, however I do it 2 days on, one day rest, then two days on again.  It’s pretty intence as I end up training about 5 days/week, but I enjoy it.

I also do sprints as my cardio, rather then doing a long cardio session.  I find this gets my heart rate up and keeps it high for my whole workout.  Because I’m trying to burn fat I do cardio first but if you want to build muscle you should do it after weights (if you’re not to tired).

Here’s my workout:

Day 1:
Weighted squats
Sumo squat
Walking lunges
Leg extensions
Step ups
Leg press
Toe press
Seated calf raises

Day 2: Chest & Tris
Bench Press
Incline press
Incline DB flys
Tri push downs
Tri cable extensions
Bench Dips with weight (med ball)

Day 3: Hams, Butt & Shoulders (My fav day!)
Cable kickbacks
Bridge with weight (med ball)
Stiff leg dead lifts
leg curls
weighted hip extensions
Alt side lat raises
Alt front lat raises
DB shoulder press
Reverse cable flys

Day 4: Back & Bi
lat pull down
seated rows
single arm row
dumbbell alternating curls
incline hammer curls
cable curls