Week 36 Workouts

Body Sculpt – Gym

Sequence

Exercise

Sets

Reps

Tempo

Rest(sec)

A1 DB squats, heels up

3-4

10-12

31X0

45

A2 DB pullovers

3-4

10-12

4010

60

B1 BB thrusters

3

12-15

4011

45

B2 Back extensions

3

12-15

2020

60

C1 Sumo leg press

2-3

8-10

3030

45

C2 Supported DB arnie press

2-3

8-10

3020

60

D Bodyweight jacknife

3

20-25

2010

60-90

Notes:

If you have any questions about this workout, ask them in the comments box below!


Metabolic Madness – Home


a1: DB deadlifts 30 3011
a2: DB renegade row 10-15 3011
a3: DB neutral curl 10-12 20X0
a4: DB high pulls 12-15 2020
a4: Side crunches 20 2020
a6: Mountain climbers 20 paces controlled
a7: Lying leg lifts 12-15 2020

Notes:

  • Take 10 seconds rest between each exercise
  • And take 30-60 seconds rest after each round