Week 4 Day 2:
2 Supersets (4 Exercises-ABCD), 3 Sets
Complete 2 sets then the 3RD set add the BURNOUT exercise RIGHT AFTER the final rep!
Less reps, more burns! Are we ok with that? For most exercises, our rep goal is between 8-10. If you don’t feel like using MORE weight, feel free to continue doing 10 reps this week. If you do, however, feel like lifting heavier and challenging your body a bit, it’s time to see what we’re capable of. Oh, and did I mention that we’re doing two Lower Body exercises back to back followed by two upper?? That’ll definitely up the intensity more than you might think!
Superset 1:
Hip Thrust- 10 Reps with Band on all 3 sets. Final set burnout until failure!
Banded Lifted Clam Shell- 15 Reps with 15 Reps Bodyweight burnout on set 3.
Bench Press- 10 Reps with tempo change on set 3.
Overhead Triceps Ext- 10 Reps with tempo change on set 3.
Superset 2:
Do BOTH lower body exercises on the same leg before doing them on the other!
Supported Reverse Lunges- 10 Reps, no burnout.
Supported Single Leg Curtsy RDL- 10 Reps with 10 Reps Curtsy burnout on set 3.
Narrow Chest Press- 25 Reps Quick pace, no burnout.
Triceps Kickback- 10 Reps with 10 Reps twists on set 3.