Already onto Week 4 of the BBH Body Assault Workout Program! Hope you’re getting into a good groove of the workouts! You should notice that your heart rate is up during the entire workout. This way, you’re getting the maximum calorie burn as well as building your cardio endurance.
If you’re just getting on board now, I recommend you pop back to the very first post, as I have more tips, nutrition advice, and important notes.
Links to the other weeks: Week 1, Week 2, Week 3
WEEK 4
Monday – Legs
Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 12, or fast walk on treadmill to get your heart rate going.
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1) Smith Machine Lunges – 20 reps per leg, no rest
Then do 20 squat jacks, rest for 20 seconds
3 SETS
2) Barbell Squats – 20 reps, rest for 10 seconds
Then drop to the floor and do 30 bicycle abs
4 SETS
3) Stiff Legged Deadlift – 20 reps, rest for 10 seconds
Then do 20 weighted bench step ups (10 per leg)
3 SETS
4) Leg Extensions – 20 reps, no rest
Then drop to the floor and do 30 toe touches
3 SETS
5) Butt Lift (Bridge) put a plate or barbell on your lap – 15 reps (heavy)
Then do 12 single leg romanian deadlifts (per leg)
3 SETS
Tuesday – Shoulders
Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 15, or fast walk or light job on treadmill to get your heart rate going.
———-
1) Shoulder Press (dumbbells or machine) – 15 reps, rest for 20 seconds
Then do 5 walkouts
4 SETS
2) Dumbbell Lateral Raise – 20 reps, no rest
Then do bench step ups 15 per leg (weighted), rest for 20 seconds
4 SETS
3) Cable Face Pulls – 15 reps, no rest
Then do 25 weighted rope crunches
4 SETS
4) Bent Over Dumbbell Rear Delt Raises (head on bench)- 15 reps, no rest
Then do a plank holding for 1 minute, rest for 10 seconds
4 SETS
5) Front Two-Dumbbell Raises – 15 reps, no rest
Then do 20 jump squats, rest for 10 seconds
4 SETS
6) Cable Rear Delt Fly – 15 reps, no rest
Then do 25 mountain climbers
4 SETS
Wednesday – Arms (Biceps/Triceps)
Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
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1) Wide Grip Barbell Curls – 20 reps, rest for 10 seconds
Then do 30 bench dips
4 SETS
2) Alternating Hammer Curls – 20 reps (10 per arm), rest for 10 seconds
Then do 30 jumping jacks
4 SETS
3) Close Grip EZ Bar Curls – 15 reps, rest for 10 seconds
Then do 10 burpees
4 SETS
4) Tricep Dips – 15 reps, no rest
Then do 15 Hanging Leg Raises
4 SETS
5) Cable Rope Overhead Tricep Extension – 15 reps, no rest
Then turn around and do 15 rope curls
4 SETS
6) EZ-Bar Skullcrushers – 15 reps, no rest
Then do 30 split lunge jumps
4 SETS
Thursday – Back/Chest
Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
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1) Pullups (Assisted) – 20 reps, no rest
Then do 30 jumping jacks
4 SETS
2) Cable Rows – 15 reps, no rest
Then do 20 standing squats (hold onto a plate, or no use body weight)
4 SETS
3) Underhand Cable Pulldowns – 15 reps, no rest
Then do 30 mountain climbers
4 SETS
4) Flat Bench Dumbbell Flyes – 20 reps, no rest
Then do 20 bench hop overs
4 SETS
5) Chest Flies (Machine) aka. Peck Deck – 20 reps, no rest
Then do 15 pushups
4 SETS
6) Incline Chest Press (machine) – 15 reps, no rest
Then do 10 walkouts
4 SETS
Saturday – Full Body Assault
Complete this workout in as few sets as possible. Rest as little as possible. Complete all the reps in each exercise before moving onto the next one.
1) 100 pushups alternated with 100 crunches
2) 100 weighted side lunges (50 per leg)
3) 100 side lateral raises
4) 100 curtsy lunges with dumbbells (50 per leg)
5) 100 chest flies (machine)
6) 100 rope curls
7) 100 box jumps
8) 100 bent over two dumbbell rows
9) 100 leg presses
10) 100 lying leg curls
Goal time – 75 min
* As per any workout program, its my assumption that you have a “green light” to workout, and I can’t be held liable if you injure yourself. You do this program at your own risk.