Welcome to Week 5 of the Body Assault Workout Program! If you’re just getting on board now, I recommend you pop back to the very first post, for tips about the program, nutrition advice, and important notes.
Links to the other weeks: Week 1, Week 2, Week 3, Week 4
WEEK 5
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) Barbell Squats – 20 reps , no rest
Then drop to the floor and do 30 toe touches
6 SETS
2) Reverse Hack Squats – 15 reps, rest for 10 seconds
Then do dumbbell walking lunges (10 across, 10 back)
3 SETS
3) Glute Ham Raises – 15 reps, rest for 10 seconds
Then do 20 squat jacks
3 SETS
4) Leg Press – 15 reps, no rest
Then do 15 calf presses on leg press machine
3 SETS
5) 1 Legged Cable Kickbacks – 15 reps (heavy)
Then do 20 standing cable leg curls (10 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.
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1) Dumbbell Squat Presses – 15 reps, rest 20 seconds
4 SETS
2) Dumbbell Lateral Raise – 15 reps, no rest
Then do 20 bench hopovers
4 SETS
3) Barbell Upright Rows– 15 reps, no rest
Then do 25 flat bench lying leg raises
4 SETS
4) Reverse Machine Flyes– 15 reps, no rest
Then do 30 jumping jacks
4 SETS
5) Front Plate Raises – 15 reps, no rest
Then do 30 mountain climbers rest for 10 seconds
4 SETS
6) Cable Shoulder Press– 15 reps (to failure), no rest
Then do 25 split lunge jumps
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) Barbell Curls (21’s) – *For 21’s curl the bar halfway up 7 times; then curl it from the halfway point all the way up 7 times; then curl it from the bottom all the way up 7 times. Don’t rest between segments.
Then do 30 bench dips
4 SETS
2) Incline Dumbbell Curls – 15 reps, rest for 10 seconds
Then do 30 bicycle abs
4 SETS
3) Preacher Curls– 15 reps, rest for 10 seconds
Then do 15 jump squats
4 SETS
4) Standing Dumbbell Triceps Extension – 15 reps, no rest
Then do decline oblique crunches (10 per side, 20 total, hold a small plate if you like)
4 SETS
5) Straight Bar Triceps Pushdown – 15 reps, no rest
Then do 30 jumping jacks
4 SETS
6) Straight Bar Cable Curls – 15 reps, no rest
Then do 20 standing squats
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) Seated Cable Rows– 15 reps, no rest
Then do 30 mountain climbers
4 SETS
2) Wide Grip Pulldowns – 15 reps, no rest
Then do 20 standing squats (hold onto a plate, or no use body weight)
4 SETS
3) Lying T-Bar Rows – 15 reps, no rest
Then do 5 burpees
4 SETS
4) Cable Crossovers 21’s – *For 21’s, go halfway through a rep 7 times; then do the last half of the rep 7 times; then do the full rep range of motion 7 times. Don’t rest between segments.
Then do 30 crunches
4 SETS
5) Traveling Bosu Ball Pushups – 20 reps, no rest
Then do 20 Bosu Ball V-Ups
4 SETS
6) Flat Bench Dumbbell Flyes – 15 reps, no rest
Then do 20 bench hop overs
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 goblet squats
2) 100 dumbbell triceps kickbacks (both arms at same time) alternated with 100 bench pushups
3) 100 standing alternating dumbbell presses
4) 100 barbell squats (try and do at least half your body weight on the bar), alternate with 100 crunches
5) 100 assisted chin ups
6) 100 dumbbell bench press
7) 100 arnold presses
8) 100 low box straddle jumps
9) 100 cable straight bar drag curls
10) 100 lying leg curls
Goal time – 75 min