Week 5 Day 2:
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. The second workout is a Descending reps workout. This means the first set will be 15 reps, the second 10, and the third only 8 reps with lots of burns! So go UP in weight as we drop the reps. I really encourage you to go big today.
Hip Thrust
Set 1- 15 Reps
Set 2- 10 Reps Banded
Set 3- 8 Reps Banded with Abduction Burnout to failure
Supported Reverse Lunges to heavy Split Squats (new exercise!) Can be done with dumbbells as well.
Set 1- 15 Reps
Set 2- 10 Reps Split Squat
Set 3- 8 Reps Split Squat
Supported Curtsy RDL
Set 1- 15 Reps
Set 2- 10 Reps
Set 3- 8 Reps with 10 Reps Curtsy pulse burnout
Banded Lifted Clam
Set 1- 15 Reps Lifting and feet together
Set 2- 10 Reps FULL with feet coming apart (see video)
Set 3- 8 Reps FULL with 15 Reps Bodyweight burnout
Bench Press
Set 1- 15 Reps normal pace
Set 2- 10 Reps normal pace
Set 3- 8 Reps slow decent
Overhead Triceps Ext
Set 1- 15 Reps normal pace
Set 2- 10 Reps normal pace
Set 3- 8 Reps slow decent
Narrow Chest Press
Set 1- 30 Reps
Set 2- 25 Reps
Set 3- 20 Reps
Triceps Kickback
Set 1- 15 Reps
Set 2- 10 Reps
Set 3- 8 Reps with 10 Reps twist burnout