Welcome to Week 7 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

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– 15 reps (heavy) , no rest
Then do 20 pushups (on knees if you have to)
6 SETS

2) Dumbbell Bench Stepups – 20 reps (10 per leg), rest for 10 seconds
Then do 20 bench hop overs
4 SETS

3) Lying Leg Curls – 25 reps, rest for 10 seconds
Then do 30 toe touches
4 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

Finisher – Dumbbell Walking Lunges (as many as you can do)
2 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) Standing Palm-In One-Arm Dumbbell Press – 15 reps (per arm), rest 10 seconds
Then do 30 bench step ups (15 per leg) no dumbbells needed
4 SETS

2) Dumbbell Squat Presses – 15 reps, no rest
Then do mountain climbers for 30 seconds, rest for 20 seconds
4 SETS

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

4) Reverse Flies with Dumbbells– 15 reps, no rest
Then do 40 scissor kicks, rest for 10 seconds
4 SETS

5) Front Plate Raise  – 12 reps (heavy), no rest
Then do 20 jump squats, rest for 20 seconds
4 SETS

6) Cable Rear Delt Fly – 15 reps, no rest
Then do 15 pushups
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) EZ Bar Curls – 15 reps, rest for 10 seconds
Then do 20 jump squats
4 SETS

2) Hammer Curls – 15 reps, rest for 10 seconds
Then do 30 jumping jacks
4 SETS

3) Zottman Curls – 15 reps, rest for 10 seconds
Then do 20 standing squats using same dumbbells
4 SETS

4) EZ-Bar Skullcrushers – 15 reps, no rest
Then do 30 split lunge jumps
4 SETS

5) Triceps Pushdown with Straight Bar– 15 reps, no rest
Then do a side bridge – hold for 30 sec to 1 min each side
4 SETS

6) Tricep Dips – 15 reps, no rest
Then do 15 hanging leg raises
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) Underhand Cable Pulldowns – 15 reps, no rest
Then do 30 mountain climbers
4 SETS

2) Seated Close Grip Row – 15 reps, no rest
Then do 25 plank shoulder taps
4 SETS

3) Reverse Grip Bent Over Rows – 15 reps, no rest
Then do 5 burpees
4 SETS

4) Incline Chest Press (machine) – 15 reps, no rest
Then do 5 walkouts
4 SETS

5) Chest Flies (Machine) aka. Peck Deck – 20 reps, no rest
Then do 25 split lunge jumps
4 SETS

6) Pushups – 20 reps, no rest
Then do 25 standing squats (bodyweight, or with dumbbell or plate)
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 curtsy lunges with dumbbells (50 per leg)
2) 100 arnold presses
3) 100 hanging leg raises
4) 100 rope curls
5) 100 hack squats
6) 100 palms in dumbbell press
7) 100 assisted chin ups
8) 100 stiff legged deadlifts
9) 100 rope crunches
10) 100 burpees

Goal time – 75 min