Here we go with week 4 of 8. Make sure to check the first three weeks for proper technique.
I’ll be back later this week to give you more exercise tips to help you get the most out of your workouts. For now, go kill it this week in the and out of the gym 😉
| tempo | reps | sets | rest | ||
|---|---|---|---|---|---|
| Day 1: Hams And Glutes | |||||
| A1 | Barbell Squat | 3210 | 8 | 5 | 60 |
| B1 | Smith Machine Single-leg Deadlift | 2211 | 8 | 5 | 60 |
| C1 | Lying Leg Curl 2 sets: normal 3 sets: 1/4 rep + full rep | 3012 | 6 | 5 | 60 |
| D1 | Bridges | 2012 | 10 | 4 | 15 |
| D2 | 45* Hip Ext | 2014 | 10 | 4 | 15 |
| Day 2: Back | |||||
| A1 | Rope Straight Arm Lat Pull Over | 3111 | 10 | 5 | 60 |
| B1 | Overhead Lat Pull Down Machine w/ Underhand grip | 3112 | 10 | 5 | 60 |
| C1 | Seated Low Row with Overhand grip | 3112 | 10 | 4 | 15 |
| C2 | Seated Low Row with Neutral grip | 3112 | 6 | 4 | 60 |
| D1 | Rear Delt Cable Cross | 3112 | 10 | 4 | 15 |
| D2 | Standing Bent over Rear Delt with Plates | 3112 | 10 | 4 | 15 |
| D3 | Reverse Machine Pec Dec | 3112 | 10 | 4 | 75 |
| Day 3: Shoulders | |||||
| A1 | Cable Lateral Raise | 3111 | 10 | 6 | 60 |
| B1 | DB Lateral Raise | 3111 | 10 | 6 | 60 |
| C1 | DB Shoulder Press | 2111 | 10 | 5 | 15 |
| C2 | Lying Cable Upright Row (using row machine) | 3211 | 10 | 5 | 60 |
| D1 | DB "L" Lateral Raise | 2111 | 10 | 5 | 60 |
| E1 | HIIT - Prowler Heavy or any HIIT for 20 min | ||||
| 1 Lap | 8 | 45 | |||
| *Off Day | |||||
| Day 4: Quads and Glutes | |||||
| A1 | Bulgarian Split Squats | 3210 | 8 | 5 | 60 |
| B1 | Close Stance Smith Machine Squat | 3210 | 8 | 5 | 60 |
| C1 | Leg Press (feet narrow and low) | 3110 | 10 | 5 | 15 |
| C2 | Banded Bridge | 2014 | 10 | 5 | 60 |
| D1 | Leg Extensions | 2011 | 12 | 5 | 15 |
| D2 | Step Up | 3111 | 12 | 5 | 60 |
| Day 5: Upper Body | |||||
| A1 | DB Chest Flies Flat Bench | 3111 | 10 | 4 | 30 |
| B1 | Cable Chest Press | 3112 | 10 | 4 | 45 |
| C1 | Barbell Flat Bench Press | 3211 | 10 | 4 | 45 |
| D1 | Seated Biceps DB Curl | 2112 | 10 | 4 | 20 |
| D2 | Preacher Curl | 2112 | 10 | 4 | 20 |
| D3 | Standing DB Hammer Curl | 2111 | 10 | 4 | 60 |
| E1 | Cross Cable Pressdown | 2111 | 10 | 4 | 20 |
| E2 | Lying DB Triceps Extension | 2111 | 10 | 4 | 20 |
| E3 | Overhead Rose Triceps Extension | 2112 | 10 | 4 | 60 |
| F1 | Optional Cardio - 20 minutes HIIT | ||||
| *Off Day |
Hey Flav, can you put a printer friendly option on these workouts, be nice to print and go…
Hang in there, as a mom of grown kids, I commend you for getting ANY workouts in with two small ones….sometimes, sleep is just more important than a workout. Love everything you and Vince do together, your family is amazing and that is to YOUR credit.
Keep being Awesome. 🙂
Thanks Shelley!!
Let me try to figure out a way to get these printer-freindly 🙂
Hi Ladies!!
I did the Glute & Quad workout yesterday and I’m so sore today—these workouts are killer!!! I’m on my 7th week of the TEMPO workouts and my glutes and shoulders are seeing great results! I think it’s all the glute bridges and lateral raises—along with the time under tension. Love this style of training—it really has you focusing so you get the mind to muscle connection making them super effective.
Thanks, Flavia!
Good work flavia! I love doing Rope Straight Arm Lat Pull Over . This routine seems really good, hope I’ll able to follow it. Thanks for sharing this! 🙂