Week 5 Day 3:
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 final workout is a drop set workout. This means we continue dropping weights during the last set untill we’re working with little to no weight! So, get all the dumbbells ready for this one. We will be going to “failure” during the last set of the workout! Be warned!
Exercise 1:
Froggy Pumps- 50 Reps
Final Set 50 Rep then swap to a lighter dumbbell for 30, then bodyweight for 30 or until failure!
Exercise 2:
Constant Tension Sumo- 15 Reps heavy
On set 3- Drop Set! Do 15 reps, then 10 with lighter weight, then burnout with bodyweight. (No RDL this week)
Exercise 3:
Glute Kickback- 15 Reps
On Set 2 do the angled lift burnout (10 reps)
On set 3- Drop Set the kickback only. !5 reps heavy, 15, reps light, 15 reps bodyweight.
Exercise 4:
Side Lift- 10 Reps Full, 10 Reps Pulses, 10 Second hold on all 3 sets. NO Drop set!
Exercise 5:
Shoulder Press-8-10 Reps
Optional to add push press burnout on set 2.
Set 3 drop set the press! 8 reps, then lighter for another 8, then lighter or bodyweight to failure (or SAFELY close to it)
Exercise 6:
Lat Pull Down-8-10 Reps
Set 3 Drop Set! Start with 8-10 reps then lower weight for another 8, then lower again LIGHT until failure or close to it.
Exercise 7:
Lateral Raise- 8-10 Reps
No Drop Set
Exercise 8:
Lat Push Down- 8-10 Reps
Drop set final set. 8 reps then lower weight for another 8 then again to failure!