Week 38 Workouts

Body Sculpt Gym

Sequence

Exercise

Sets

Reps

Tempo

Rest(sec)

A1 DB step ups

3-4

12-15

3010

30

A2 DB renegade rows

3-4

10-12

2011

30

B1 BB walking lunges with kick

3

12-15

3010

30

B2 BB military press

3

12-15

4010

30

C1 BB sissy squats

2-3

8-10

4040

30

C2 DB bent over rear delt raises

2-3

8-10

3011

30

D DB crunches

2-3

60sec+

3010

60

Notes:

  • Pay attention to your tempo and rest time
  • Focus on your technique

Metabolic Madness – Home


A1: DB front squats, heels up
A2: DB straight leg deadlifts
A3: Supine hip thrusts, DB on lap
A4: DB split squats, knee drives forward
A5: DB squats

Notes:

  • All tempos are 3010
  • Take 10 seconds rest between each exercise, and 60-90 seconds after each set
  • All rep ranges are 6-8
  • Your goal is 5 sets, plus a no or low weight warm up set to begin
  • Enjoy!