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Week 4 Day 27: Full-Body Strength and Cardio Workout

Welcome to Week 4 Day 27 of our 4 Week Workout Program.

This is day twenty-seven — the final session of Week 4 — and today’s focus is chest, triceps, and abs. This routine completes the program’s second weekly session for these muscle groups, designed to promote balanced development and endurance.

I train chest, triceps, and abs twice a week: the first session emphasizes compound lifts, while the second session features more isolation work. This combination helps target every area of the muscles for symmetrical strength and shape.

Training while still slightly sore is okay and can even aid recovery, provided you warm up thoroughly and stretch before and after your workout. Keep intensity sensible and listen to your body.

Today’s workout includes:

  • Barbell Bench Press – Medium Grip
  • Incline Dumbbell Press
  • Decline Smith Machine
  • Tricep Dips
  • Close Grip Barbell Bench Press
  • Abs Circuit
  • Optional: Tabata (HIIT cardio)

Below are the sets, rep ranges, and clear instructions for each exercise.

Week 4 Day 27 Workout

BARBELL BENCH PRESS – MEDIUM GRIP

2 warm-up sets, 4 sets of 15 reps
30 seconds of active rest between sets

  1. Lie back on a flat bench. Use a medium grip that creates approximately a 90-degree angle between the forearm and upper arm at the midpoint. Unrack the bar and hold it directly above you with arms locked.
  2. Inhale and lower the bar in a controlled manner until it lightly touches the middle of your chest.
  3. Pause briefly, then exhale and press the bar back up, focusing on contracting the chest. Lock your arms at the top and squeeze for a second. Control the descent — lowering should take about twice as long as pressing up.
  4. Repeat for the prescribed reps and rerack the bar safely when finished.

DECLINE SMITH MACHINE

3 sets of 15 reps
30 seconds of active rest between sets

  1. Set a decline bench under the Smith machine. Choose a height you can reach while lying down with nearly extended arms. Use a pronated grip slightly wider than shoulder width, unlock the bar, and hold it over you.
  2. Inhale and lower the bar under control, allowing the elbows to flex until the bar lightly contacts the lower chest.
  3. Pause, then exhale and press back to the start by extending the elbows. Lock the bar and repeat the set, then safely re-rack.

INCLINE DUMBBELL PRESS

3 sets of 15 reps
30 seconds of active rest between sets

  1. Lie on an incline bench with a dumbbell on each thigh. Use your legs to help bring the dumbbells to shoulder height.
  2. Rotate your wrists so palms face forward; this is your starting position.
  3. Exhale and press the dumbbells up, locking briefly at the top with a chest contraction.
  4. Lower slowly under control — aim for the lowering phase to be about twice as long as the pressing phase. Return the weights to your thighs and then the floor when finished.

(TRICEP) DIPS

4 sets of 15 reps
30 seconds of active rest between sets

  1. Grip the parallel bars and hold your body at arm’s length above the bars.
  2. Inhale and lower your body with a mostly upright torso and elbows close to your sides until your elbows reach about a 90-degree angle.
  3. Exhale and push back up using the triceps to return to the start. Repeat for the set.

Note: If dips are too difficult, use a dip-assist machine or a band for support to maintain proper form and avoid injury.

CLOSE GRIP BARBELL BENCH PRESS

4 sets of 15 reps
30 seconds of active rest between sets

  1. Lie on a flat bench and grip the bar close to shoulder width. Unrack the bar and hold it over you with arms locked.
  2. Inhale and lower the bar to the middle of your chest while keeping elbows tucked to emphasize triceps involvement.
  3. Pause briefly, then exhale and press the bar up, locking the elbows at the top. Control the descent — lowering should take longer than pressing up. Rerack the bar after completing the set.

ABS CIRCUIT

3 rounds — no rest between rounds

Perform three rounds of the linked abs circuit, moving through the exercises without rest to keep intensity high and engage the core thoroughly.

OPTIONAL (but recommended)

4 minutes of Tabata to finish strong.

IMPORTANT: Keep a 30-second active rest between sets to maintain heart rate and boost calorie burn. Use varied active rest movements (kettlebell swings, air squats, lunges, jumps, or running in place) but avoid heavily using the muscle groups targeted by the current lift so they are fresh for the next set.

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Week 4 Day 27 Workout

Other Workouts You’ll Love:

  • 4 Week Workout Program
  • Tabata Training

Disclaimer: I am a certified personal trainer, but I am not physically present to check form or weight selection. Perform these workouts at your own risk and consult a physician or healthcare professional before starting this or any fitness program to ensure it fits your needs.