Week 3 Day 3:

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:

Froggy Pumps- 30 Reps

Burnout- 30 Bodyweight immediately after rep 30 on Set 3

Shoulder Press- 10 Reps

Burnout- 10 Push Press after rep 10 on set 3

Superset 2:

Constant Tension Sumo Squat- 12 Reps

Burnout- Toes out RDL right after rep 12!

Lat Pull Down- 10 Reps (no burnout so go UP)

Superset 3:

Glute Kickback- 15 Reps

Burnout- Rear Lift 15 Reps (lighter weight) Right after rep 15 on set 3, drop the weight down, turn the foot out slightly and lift leg back.

Lateral Raise- 10 Reps

Burnout- HOLD and drop 10 Reps each side. Swap dumbbells for light ones after rep 10 on set 3.

Superset 4:

Side Lift- 15 Reps

Burnout- Pulses 10 reps after rep 15 on set 3. Stay mid range and make weight adjustments if needed.

Lat Push Down- 10 Reps (No burnout so enjoy heavier weight!)