Welcome to Week 6 of the Body Assault Workout Program!  If you’ve started from Week 1, we’ve now reached the halfway point!  I hope you’ve been enjoying the workouts and the variety!  I hope you’re still find them challenging, and are starting to notice changes in your strength and endurance.

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

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) Leg Extensions– 20 reps , no rest
Then do dumbbell walking lunges (10 across, 10 back)
4 SETS

2) Barbell Squats – 25 reps, rest for 10 seconds
Then do a plank (hold for 1 min)
5 SETS

3) Stiff Legged Deadlift – 15 reps, rest for 10 seconds
Then do 20 dumbbell bench stepups (10 per leg)
3 SETS

4) 1 Legged Cable Kickbacks – 15 reps (per leg, 30 reps total) **(so you do 15 kickbacks with right leg, then turn sideways and do the 15 outer thigh lifts with same leg, then switch legs)
Then alternate with 15 standing cable outer thigh leg lifts
3 SETS

5) Barbell Hip Thrust – 15 reps (heavy)
Then do 20 single leg glute bridges – use bodyweight (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.
———-
1) Seated Barbell Military Press – 15 reps, rest 10 seconds
Then do 30 mountain climbers
4 SETS

2) Alternating Cable Shoulder Press – 15 reps (per arm), no rest
Then do 20 jump squats
4 SETS

3) 1 Arm Side Laterals– 15 reps (each arm), no rest
Then do 15 decline bench sit ups
4 SETS

4) Cable Rope Rear Delt Rows– 15 reps, no rest
Then do 20 plie squats with dumbbell, rest for 20 seconds
4 SETS

5) Front Cable Raises  – 15 reps (per arm), no rest
Then do 20 lateral shuffles (but just do them on the spot versus traveling), rest for 20 seconds
4 SETS

6) Bent Over Low Pulley Side Laterals– 10 reps each arm (or to failure), no rest
Then do 10 rocket 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.
————–
1) Drag Curls – 10 reps (heavy), rest for 10 seconds
Then do 25 split lunge jumps
4 SETS

2) Overhead Cable Curls – 15 reps, rest for 10 seconds
Then do lateral shuffles for 30 seconds
4 SETS

3) Wide Grip Barbell Curls – 15 reps, rest for 10 seconds
Then do 20 bench dips
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) Triceps Pushdown with Rope – 20 reps, no rest
Then do 25 standing rope crunches
4 SETS

6) Skull Crushers – 15 reps, no rest
Then do 15 bench jumps (or box 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.
————–
1) Close Grip Front Lat Pulldowns– 15 reps, no rest
Then do 20 standing squats (hold onto a plate, or no use body weight)
4 SETS

2) 1 Arm Lat Pulldowns – 12 reps (each arm), no rest
Then do 20 box jumps
4 SETS

3) Seated One-Arm Cable Pulley Rows – 12 reps (each arm), no rest
Then do 30 mountain climbers
4 SETS

4) Low Cable Crossover – 15 reps, no rest
Then do 30 jumping jacks
4 SETS

5) Incline Dumbbell Press – 15 reps, no rest
Then do a plank, holding for 1 min
4 SETS

6) Butterflies (Pec Deck Flies) – 15 reps, no rest
Then do 5 burpees
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) 100 goblet squats
2) 100 bench pushups
3) 100 dumbbell bench step ups
4) 100 dumbbell shoulder presses
5) 100 alternating renegade rows with kettlebells
6) 100 leg presses
7) 100 front two-dumbbell raises
8) 100 ball leg curls
9) 100 crunches at ab crunch machine
10) 100 cable pull throughs

Goal time – 75 min