Week 4 Day 3:
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:
Froggy Pumps- 40 Reps (bodyweight burnout only 20 reps)
Constant Tension Sumo- 10 Reps (burnout toes out RDL)
Shoulder Press- 8-10 Reps (push press 10 reps)
Lat Pull Down- 8-10 Reps (no burnout)
Superset 2:
Glute Kickback- 10 Reps Heavy (burnout with a light angled lift for 10 reps PLUS a ten second HOLD on rep 10)
Side Lift- !0 Reps (burnout with 10 half reps followed by a 10 second HOLD at end range on set 3)
Lateral Raise- 8-10 Reps (tempo change- try to hold each rep a second or two longer! Burnout hold and drop- 10 reps each side)