Week 5:
1 Circuit (4 Lower, 4 Upper), 3 Sets
Complete 2 sets then the 3RD set add the BURNOUT exercise RIGHT AFTER the final rep!
Our FINAL week is here…and sore buns are definitely back on the menu. Each workout’s format will be all 4 lower body exercises followed by all 4 upper. The rep ranges however, are different. Our first workout will consist of varying reps. This means you decide which exercises you want to go heavy and do less reps on and which you feel like going lighter and doing more reps of…a little creative freedom for you! Challenge yourself! Try to go heavy and stay below 10 reps on the main lifts!
Single Leg Thrust-
Set 1- Regular
Set 2- Add a pulse! Each rep is 1 and a quarter.
Set 3- Regular OR with the quarter reps PLUS the 10 BURNOUT reps!
Banded Squat-
Set 1 and 2- Regular
Set 3- Add 10 Burnout Pulses
RDL-
No burnout or tempo change. Use this time to challenge yourself by upping the weight!
Seated Abduction-
This week we’re doing 15 reps in each position on each set!
Whether you’re using a barbell, dumbbells, or the seated row machine, try to SLOW down on the decent today during all 3 sets.
Bicep Curl-
Add the light weight lateral curl burnout on set 3.
Reverse Grip Row-
Each set focus on the slow decent.
Reverse Fly-
Adding the 20 rep burnout on the 3rd set.