We are on our last week of our 8 week challenge. How have you enjoyed your workouts?
This final week we are going to focus on lactic acid training to really burn some more calories.
Let’s get shredded for the nice hot weather ahead.
Pool parties here we come 🙂
| tempo | reps | sets | rest | ||
|---|---|---|---|---|---|
| Day 1: Hams, Glutes & Calves | |||||
| A1 | Barbell Squat | 3210 | 8 | 5 | 60 |
| B1 | Romanian Deadlift | 3012 | 6 | 5 | 60 |
| C1 | Lying Leg Curl | 3012 | 6 | 5 | 60 |
| D1 | Leg Press (feet high and wide) | 3110 | 8 | 4 | 15 |
| D2 | Hip Extension (45*) | 2012 | 10 | 4 | 10 |
| E1 | Seated Calf Raise | 1011 | 15 | 4 | 10 |
| E2 | Heavy Standing Calf Raise | 1016 | 4-6 | 4 | 75 |
| Day 2: Chest And Back | |||||
| A1 | Neutral Grip Chin Ups (weighted if possible) | 30X0 | 5-7 | 5 | 2 min |
| B | Meadows Row | 2012 | 7-9 | 4 | 75 sec |
| C | Low Pulley Pronated Rope Row | 2012 | 5-7 | 5 | 2 min |
| D | Barbell Incline Press | 2012 | 5-7 | 5 | 2 min |
| E | Decline DB Press | 3010 | 7-9 | 4 | 75 sec |
| F | High to Low Cable Crossover | 2011 | 100* | 1 | 60 sec |
| B1 | Front Raise with Plates | 3211 | 10 | 4 | 15 |
| B2 | DB "L" Lateral Raise | 2111 | 10 | 4 | 15 |
| B3 | Rear Delts On Reverse Pec Deck OR Bent Over Lateral Raise With Plates | 3111 | 10 | 4 | 60 |
| **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!! | |||||
| Day 3: Shoulder And Abs | |||||
| A | Standing DB Lateral Raise | 2011 | 8 | 8 | 20 sec |
| B | EZ Bar Upright Row | 2012 | 100 reps* | 1 | 75 sec |
| C | Seated DB Shoulder Press | 4010 | 5-7 | 6 | 45 sec |
| D | Lying Pulley Rear Delt Flyes | 3011 | 100 reps* | 1 | 75 sec |
| E | Low Pulley Rope Crunch on Swiss Ball | 3011 | 100 reps* | 1 | 10 sec |
| F | Swiss Ball Jacknifes With Straight Legs (SB Pikes) | 2010 | 5 (max reps) | 75 sec | |
| **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!! |
|||||
| Day 4: Quads, Glutes & Calves | |||||
| A1 | Power Squat | 4010 | 6 | 4 | 60 |
| B1 | Leg Press (feet narrow and low) | 3110 | 10 | 5 | 15 |
| B2 | Banded Bridge | 2014 | 10 | 5 | 60 |
| C1 | Leg Extensions | 2011 | 8 | 4 | 15 |
| C2 | Step Up | 3111 | 10 | 4 | 15 |
| C3 | Walking Lunge | 1111 | 10 | 4 | 60 |
| D1 | Seated Calf Raise - toes pointed out | 2011 | 8 | 3 | 30 |
| D2 | Seated Calf Raise - toes pointed out | 1011 | 10 | 10 | 30 |
| Day 5: Glutes, Biceps & Triceps | |||||
| A | Barbell Glute Bridge (shoulders and bar on floor) | 2011 | 1 | 100 reps* | 2 min |
| B | DB Lateral Squat | 3010 | 10-12 | 3 | 75 sec |
| C | Prone Bench Donkey Kicks (do one leg at a time!) | 3010 | 10-12 | 4 | |
| D | 1-Arm DB Preacher Curl | 3010 | 10-12 | 100 reps* | 2015 |
| E | Seated DB Hammer Curl | 3010 | 1 | 100 reps* | 60 sec |
| F | EZ Bar Triceps Extension to Chin | 3110 | 10-12 | 4 | 60 sec |
| G | Low Pulley 1-Arm DB Triceps Kickbank | 2012 | 1 | 100 reps* each arm | Switch between arms |
| **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!! | |||||
For week 8 exercises when you note do one set of 100 reps which exercise are you referring to? I can’t find any reference to the ** or I am I not seeing it?
It’s for Day 5 and for exercises A, D, E & G.
Ah I see it now. I was looking on my iPhone and didn’t know yo click on the + sign . Thx!
Hi Flav. Thanks again for posting these amazing workouts. The new site is great! However, I can’t seem to find any of the pictures you are referring to or any of the videos that would show what certain exercises are. Ie prone donkey kicks on a bench and the lying rear delt cable fly. Oh and the lateral squat..is that the same as a lateral lunge? Thank you 🙂
Hi there, not clear on sets or rest on day 5 exercise D
Hi Jennifer,
It is just one continuous as Flavia states **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!” That must be a typo on the rest. since it is a unilateral exercise I would imagine you would do one arm, then the other. No rest in between.
All the best!
Anna, CPT, FF Specialist
Thanks Anna that’s what I thought but it said 10-12 reps then 100 sets. So just wanted to confirm it was a typo
This may have been asked already but I am wondering about how you rack the weights for each set? Do you increase weight with each set or stay with the same weight through-out? With so many sets, I am wondering how you don’t get tired and struggle to complete the last set, especially if you are increasing weight. I would like to do these workouts but I just need to know the strategy for adding weight. Thank you
Hi Kim,
Pick a weight that is very challenging for you and you really struggle to complete those final reps. Ideally you would keep the weight the same throughout then try to increase each week but it’s if you need to go down a few lbs to ensure you maintain proper form or if you are feeling strong that day then absolutely go up in weight if you feel like you can! The main thing is just always challenge yourself 🙂
All the best!
Anna, CPT, FF Specialist