Week 18 Workouts

Body Sculpt (Gym)


Exercise Tempo Reps Rest
A1: BB squats 3110 5-8 reps 10 seconds
A2: DB bent over row 3011 8-10 reps 60 seconds
B1: BB split squats 3210 8-10 reps 10 seconds
B2: DB pullovers 3010 10-12 reps 60 seconds
C1: Wide stance leg press 3010 10-12 reps 10 seconds
C2: Back extensions 3122 10-12 reps 10 seconds
C3: Rope cable row 3011 12-15 reps 10 seconds
C4: DB walking lunges 3010 8-10 reps 60 seconds

Notes:

  • This program is different to what you have been doing so far, but don’t be fooled by it looking simple. Follow the variables and it’s a killer!

Shred Session – Mixed Tabata Workout


Exercise Time
KB swings 20 seconds
KB high pul 20 seconds
Push ups 20 seconds
KB b-over row 20 seconds

Notes:

  • Rest for exactly 10 seconds between each exercise
  • Repeat all exercises. ┬áThis will be exactly 4 minutes.
  • Rest for 2-4 minutes then repeat for x2 more rounds!
  • You will sweat BIG time!