Welcome to Week 8 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

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) Goblet Squat with kettlebell (or 1 dumbbell) – 15 reps, no rest
Step ups with knee raise (about 15 per leg)
3 SETS

2) Leg Press – 30 reps, rest for 10 seconds
Then do barbell lunges 30 reps (15 per leg)
3 SETS

3) Lying Leg Curls – 25 reps, rest for 10 seconds
Then do 40 jumping jacks
3 SETS

4) Barbell Squats – 20 reps, no rest (try and lift half your bodyweight on bar)
Then drop to the floor and do 30 crunches
5 SETS

5) Standing Hip Extensions (or Butt Blaster Machine) – 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) Standing Alternating Dumbbell Presses – 20 reps (10 per arm), no rest
Then do bench step ups 15 per leg (no weight), rest for 20 seconds
4 SETS

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

3) Front Two Dumbbell Raises– 15 reps, no rest
Then do 15 lying leg raises (on flat bench), rest for 20 seconds
4 SETS

4) Bent Over Dumbbell Rear Delt Raises (head on bench)- 15 reps, no rest
Then do a plank holding for 1 minute, rest for 10 seconds
4 SETS

5) Cable Face Pulls – 15 reps, no rest
Then do 25 weighted rope crunches
4 SETS

6) Military Press – 12 reps (heavy enough to do max 10-12 reps, then failing)
Then do 20 jump squats
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) Dumbbell Curls (alternating) – (heavy) 12 reps
Then do 15 alternating lunges
4 SETS

2) Concentration Curls (heavy) – 12 reps
Then do 30 jumping jacks
4 SETS

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

4) EZ-Bar Skullcrushers – 15 reps, no rest
Then do 30 bench hop overs
4 SETS

5) Triceps Pushdown with Rope– 15 reps, no rest
Then drop to floor and do 30 toe touches
4 SETS

6) Ball Lying Tricep Extension – 15 reps, no rest
Then do 20 ball crunches
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) Wide Grip Pulldowns – 15 reps, no rest
Then do 30 mountain climbers
4 SETS

2) One-Arm Dumbbell Rows – 15 reps each arm, no rest
Then do 30 jumping jacks
4 SETS

3) Seated Rows – 15 reps, no rest
Then do 20 jump squats
4 SETS

4) Chest Flies (Machine) aka. Peck Deck – 20 reps, no rest
Then do 10 pushups
4 SETS

5) Incline Chest Press (machine) – 15 reps, no rest
Then do 20 standing squats (no weight)
4 SETS

6) Machine Bench Press – 12 reps (heavy), no rest
Then do 20 alternating lunges
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 leg presses, alternating with 100 crunches
2) 100 shoulder presses
3) 100 barbell bicep curls
4) 100 split squat with dumbbells (50 per leg)
5) 100 bench dips (feet on ground)
6) 100 lateral raises
7) 100 seated rows
8) 100 hamstring curls with ball
9) 100 leg extensions
10) 100 chest presses

Goal time – 75 min