Welcome to Week 12 of the Body Assault Workout Program! This is the final week of the program!
I hope you’ve enjoyed the program, and will continue on with your workouts. There are 12 weeks of different workouts here, so you can go back, mix up the weeks and create a whole new program!
Due to the great response, I’m going to continue posting workouts. I’ll be focusing on more home workouts, and with summer coming, workouts that can be done outdoors in your backyard…and your kids can join in too!
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
WEEK 12
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 Squats – 15 reps
Then do 10 reps (per leg) smith machine lunges , rest for 20 seconds
5 SETS
2) Curtsy Lunges – 20 reps per leg
Then do 20 bench stepups
4 SETS
3) Lying Leg Curls – 15 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) 1 Legged Cable Kickbacks– 15 reps per leg
Then do 15 reps outer thigh machine
4 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) Standing Palm-In One-Arm Dumbbell Press -12 reps
Then do 12 squat presses
4 SETS
2) Dumbbell Side Lateral Raises – 15 reps
Then do 15 Upright Rows
4 SETS
3) One Arm Side Laterals – 15 reps
Then do 40 mountain climbers
4 SETS
4) Reverse Flies with Dumbbells– 15 reps, no rest
Then do 25 split lunge jumps
4 SETS
5) Reverse Machine Flyes – 12 reps
Then do 15 Front Plate Raises
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) Drag Curls – 15 reps
Then do 10 burpees
4 SETS
2) Preacher Curls – 12 reps
Then do 12 hammer curls
4 SETS
3) Double Bicep Cable Curls – 12 reps
Then do 12 each side pallof press with rotation
4 SETS
4) Bench Tricep Dips with weight on lap – 15 reps
Then do 30 bench step ups (bodyweight or with dumbbells)
4 SETS
5) Standing Dumbbell Tricep Extensions – 12 reps
Then do 10 per arm dumbbell kickbacks
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) Wide Grip Pulldowns – 15 reps
Then do 20 standing squats holding a dumbbell or plate
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) Flat Bench Dumbbell Flyes – 20 reps, no rest
Then do 20 bench hop overs
4 SETS
6) Plank – holding for 1 minute
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 barbell squats
2) 100 shoulder presses
3) 100 rope curls
4) 100 bench stepups
5) 100 cable rows
6) 100 crunches
7) 100 box jumps
8) 100 side lateral raises
9) 100 alternating lunges
10) 100 lying leg curls