Week 39 Workouts

Burn (Gym)


a1: BB high pulls 20×0
a2: alternate DB lunge 3010
a3: DB bent over row 2021
a4: Spiderman push ups 2020
a5: DB squat and press 2020
a6: cable wood chops straight through 1010

Notes:

  • The goal is 10-15 reps of everything
  • Take 10 seconds rest between each exercise
  • And take 30-60 seconds rest after each round
  • Work your butt off!
  • Do you have questions about this workout? Simply pop a comment in below!

Body Sculpt – Home

Sequence

Exercise

Sets

Reps

Tempo

Rest

A1 DB step ups

3-4

10-12

4010

45

A2 Flat DB chest press

3-4

10-12

3010

60

B1 1-leg hip lifts

3

8-10ea

2022

45

B2 Incline DB flys

3

12-15

3010

60

C1 DB good mornings

2-3

8-10

3010

45

C2 DB standing neutral curls

2-3

10-12

3010

60

D Lying leg lifts

3

12-15

2020

60-90

Notes:

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