Welcome to Week 11 of the Body Assault Workout Program!
Remember, if you have any questions, leave a comment below, or go back to the first post where I answer some common ones and answer a few nutrition questions.
Links to the other weeks: Week 1, Week 2, Week 3, Week 4, Week 5, Week 6, Week 7, Week 8, Week 9, Week 10
WEEK 11
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 – 15 reps (switch between 1 SET wide stance & 1 SET narrow stance) eg. Sets 1,3,5 – wide. Sets 2,4,6 – narrow
Then do 10 reps per leg static pulsing lunges (no weight), rest for 20 seconds
6 SETS
2) Curtsy Lunges – 20 reps per leg
Then do 20 reverse crunches lying on flat bench or floor
4 SETS
3) Lying Leg Curls – 20 reps
Then do 20 Dumbbell Walking Lunges
4 SETS
4) Barbell Stiff Legged Deadlifts – 15 reps
Then do 15 dumbbell plie squats
4 SETS
5) Standing Hip Extensions (or Butt Blaster Machine) – 15 reps 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) Lateral Raises -12 reps
Then do 12 squat presses
4 SETS
2) Upright Rows – 12 reps
Then do 20 bench step ups (no weight)
4 SETS
3) One Arm Side Laterals – 15 reps
Then do 15 decline crunches
4 SETS
4) Shoulder Press (Machine) Wide Grip -15 reps
Then 15 shoulder presses (machine) narrow grip
4 SETS
5) Front Plate Raises – 12 reps
Then do 20 bench hop overs
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 – 12 reps
Then do 12 narrow grip barbell curls
Then do 20 jump squats
4 SETS
2) Incline Dumbbell Curls – 12 reps
Then do 12 hammer curls
Then do 20 ice skaters
4 SETS
3) Double Bicep Cable Curls – 12 reps
Then do 12 cable one-arm tricep exensions
4 SETS
4) Rope Tricep Pushdowns – 15 reps
Then do 40 mountain climbers
4 SETS
5) Seated Dips – 12 reps
Then do 20 jump ins (aka plank 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) One-Arm Dumbell Rows – 12 reps
Then do bent-over two-arm dumbbell rows – 12 reps
Then do 30 jumping jacks
4 SETS
2) Wide Grip Pulldowns – 15 reps
Then do narrow grip reverse pulldowns – 15 reps
Then do 30 crunches
4 SETS
3) Straight Arm Pulldowns – 12 reps
Then do 15 pushups
4 SETS
4) Chest Flies (Machine) – 12 reps
Then do 30 split lunge jumps
4 SETS
5) Incline Chest Press Wide Grip – 12 reps
Then switch to narrow grip incline chest press – 12 reps
4 SETS
6) Crunches on Ball – 25 reps
3 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. Ensure the weight is heavy enough to get through approx 20 reps before resting.
1) 100 pushups (regular or on knees)
2) 100 goblet squats
3) 100 arnold presses
4) 100 drag curls
5) 100 leg presses
6) 100 pullups (assisted)
7) 100 dumbell bicep curl to shoulder press
8) 100 hanging leg raises
9) 100 dumbbell lunges
10) 100 stiff legged deadlifts