Welcome to Week 10 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

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.
——–

1) Barbell Squats – 20 reps, no rest (try and lift half your bodyweight on bar)
Then drop to the floor and do a 30 russian twists with a small plate
6 SETS

2) Walking Dumbbell Lunges – 20 reps, no rest
Then do 20 dumbbell step ups (10 per leg)
3 SETS

3) Single Leg Extension – 15 reps each leg, then 10 reps with both legs
Then do 30 seated leg curls
3 SETS

4) Stiff Legged Barbell Deadlifts– 15 reps (heavy), rest for 10 seconds
Then do 30 squat jacks
3 SETS

5) One-Legged Cable Kickbacks  – 15 reps per leg
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.
———-
1) Barbell Front Raise – 20 reps, no rest
Then do bench step ups 15 per leg (no weight), rest for 20 seconds
4 SETS

2) Arnold Press – 15 reps, no rest
Then do 30 split lunge jumps, rest for 20 seconds
4 SETS

3) Cable Upright Rows– 15 reps, no rest
Then do 30 crunches with feet on an exercise ball, rest for 20 seconds
4 SETS

4) Incline Bench Rear Delt Flies– 15 reps, no rest
Then do 12 reps each arm, one-arm side laterals
4 SETS

5) Reverse Machine Flies – 21 method, no rest
Then do 40 bicycle crunches
4 SETS

6) Lateral Raises  – Drop Sets. Start at 20 reps, then with no rest, right away drop your weight a bit and do 15 reps, drop weight & do 10 reps, and finally reduce weight again and do as many as you can until failure. Rest 30 seconds to 1 minute before next set.
3 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.

A little different today. Triple sets. Wanted more of an arm blast 🙂
————–
1) Hammer Curls (both arms same time) – (heavy) 12 reps, no rest
Then do 15 Wide Grip Barbell Curls,  no rest
Then do 10 box jumps (use a box or flat bench), then rest for 30 seconds, and start the hammer curls again
3 SETS

2) Dumbbell Curls – 21 method (7 half reps on bottom half, 7 reps on top half, then 7 reps through full range of motion), no rest
Then do 12 reps each arm of Concentration Curls, no rest
Then do 20 side lunges (with dumbbells or use bodyweight), then rest for 30 seconds, and start the dumbbell curls again
3 SETS

3) Rope Curls – 21 method (7 half reps on bottom half, 7 reps on top half, then 7 reps through full range of motion), no rest
Then do 21 method Rope Tricep Pushdowns, no rest
Then do 25 Rope Crunches, then rest for 20 seconds and start the rope curls again
3 SETS

4) Rope Tricep Extensions – 15 reps, no rest
Then do 12 reps each arm Rope Tricep Kickbacks, no rest
Then do 30 jumping jacks, then rest for 20 seconds and start the rope extensions again
3 SETS

5) Bench Dips with weight on lap (feet on floor)- 20 reps, no rest
Then do 15 Skull Crushers
Then do 10 Shoulder Tap Pushups
3 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.
————–

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) Dumbbell Pullovers – 15 reps, no rest
Then do 30 bench hopovers
4 SETS

4) Medicine Ball Pushups – 10 reps per side, no rest
Then do 20 ice skaters
4 SETS

5) Cable Crossover – 20 reps, no rest
Then do pallof presses with rotation (15 per side)
4 SETS

6) Incline Dumbbell Press (machine) – 15 reps, no rest
Then do 30 split lunge jumps
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. Ensure the weight is heavy enough to get through approx 20 reps before resting.

1) 3 minutes jumping rope or 100 jumping jacks
2) 100 squat presses
3) 100 dumbbell curls
4) 100 mountain climber sliders with towel (use empty DVD cases if you have carpet)
5) 100 hamstring curls with heels on floor with towel (use empty DVD cases if you have carpet)
6) 100 jump squats
7) 100 bent over two-dumbell rows
8) 100 crunches
9) 100 dumbbell lunges
10) 100 pushups (regular or on knees)