Just because week 8 of 8 is complete DOES NOT MEAN we are going to stop working out.
I am still using the same workouts from last week with some tweaks.
Check the workouts and let me know if you need any help with any of the exercise.
| 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 *toes pointed in | 1011 | 15 | 4 | 10 |
| E2 | Heavy Standing Calf Raise *toes pointed in | 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 | Bulgarian Split Squat | 4010 | 12 | 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 in | 2011 | 8 | 3 | 30 |
| D2 | Seated Calf Raise - toes pointed in | 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 *see pic | 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!! | |||||
Hello Flavia:
Im just wondering if you could please tell me what amount of weights are you personally using for the 8 week program.
Also, I know you state that the workouts should take an hour… does that include the cardio? You are hearing, a lot these days, that too much exercise (in excess of 45 mins) overworks the adrenal gland.
Thank you.