The 4-Week Fitness Plan to Increase Strength: Day 11

Tim DiFrancesco
by Tim DiFrancesco
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The 4-Week Fitness Plan to Increase Strength: Day 11

Welcome to Day 11 of the four-week fitness plan to increase strength! In just four short weeks, you’re on your way to a stronger, fitter you. This four-week strength and mobility program has shown you where to begin as well as how to make progressions. Best of all: The workouts can be done from your living room. You need a few small pieces of equipment, but other than that, just keep bringing your commitment to taking your health and fitness habits to a new level.

Over the course of four weeks, this program has guided you through three workouts per week; at the end of this fourth week, you should be rewarded with impressive strength and mobility gains. No matter what “performance” means to you, moving better and with more strength is the bedrock of successful performance. Additionally, better movement supported by necessary strength helps to keep nagging or debilitating injuries at bay.

Day 11 focuses on the upper body, including the chest, arms and back — all very important areas for both daily activity and posture. On the days you don’t have a workout scheduled, you can always add a 15–30-minute walk, bike ride or run/walk once, twice or even three times a week. This is totally optional, of course.

What You Will Need:

  • 1 resistance band/tubing with handles and door anchor (resistance level based on what you can use with perfect form)
  • 1 pair of workout sliders
  • 1 mini band (resistance level based on what you can use with perfect form)
  • 1 set of dumbbells,* likely between 15–40 pounds (weight based on what you can use with perfect form).

*It is possible to modify the small number of dumbbell exercises in this program if access to dumbbells isn’t realistic.

How to Follow

Each workout has four exercises and is organized in an “A” set and a “B” set. Begin with the “A” set and alternate between “A1” and “A2” for the designated sets and reps. Once the “A” set is completed, move to the “B” set and complete in the same fashion.

Day 11

Day 11 focuses on your upper body. This workout will target your chest, back and arms. You will gain shoulder mobility, strength and even better posture with the exercises in this workout.

The 4-Week Fitness Plan to Increase Strength: Day 11 / Tim DiFrancesco (UPPER BODY)

Bench Push-Up Plyo

Band Row with Lunge Stance

Prayer Stretch

Band Single-Arm Pulldown with Lunge

About the Author

Tim DiFrancesco
Tim DiFrancesco

Tim DiFrancesco, PT, DPT, ATC, CSCS spent six seasons as the Head Strength & Conditioning Coach with the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition and recovery for athletes and fitness enthusiasts. For training and nutrition advice, follow us on:

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2 responses to “The 4-Week Fitness Plan to Increase Strength: Day 11”

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  2. Nice videos! For upper body strengthening, I do dumbbell bench press, pull-down and dumbbell overhead press. Going to try this routine. Thanks for sharing!

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