Week 3 Day 2:
4 Supersets, 3 Sets
Complete 2 sets like last week then the 3RD set add the BURNOUT exercise RIGHT AFTER the final rep!
This is the week we start adding BURNOUTS! Be excited…and afraid! Good news is that we get to drop our reps down to 10 for the majority of the exercises. You have the option to opt for heavier weights (keep track of your progress!) OR to simply clean up your reps and add range. Maybe, instead of adding more weight to your squat, this week you add depth! It’s totally up to you…this is YOUR workout. I’ve kept the format just like last week, just with the addition of the burns!
NOTE that some exercises do not have a burnout but a form change or simply a tempo change on the final set.
Superset 1:
Hip Thrust- 10 Reps
Banded Hip Thrust on set 3 (no burnout)
Bench Press- 10 Reps
Tempo change on set 3. Slow lower, explosive press.
Superset 2:
Supported Reverse Lunge- 10 Reps (no burnout so go up in weight!)
Overhead Cable Triceps Ext- 10 Reps
Tempo Change on set 3. Slow lower!
Superset 3:
Supported Single Leg RDL- ANGLE CHANGE- 10 Reps. Instead of the leg shooting straight back, let it come back at an angle…almost like a curtsy.
Burnout- 10 Reps Curtsy pulses on set 3!
Narrow Chest Press- 25 Reps (no burnout)
Superset 4:
Banded Clam Shell- FORM CHANGE- 15 Reps. Lift the hips off the ground and forward slightly as you open at the knees. Feet still stay together.
Triceps Kickback- 10 Reps
Burnout- Twists- 10 Reps. Holding the dumbbells at the extended range and twist 10 times.