Welcome to Week 9 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
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) Barbell Squats – 20 reps, no rest (try and lift half your bodyweight on bar)
Then drop to the floor and do a 1 minute plank
5 SETS
2) Kettlebell 2-Arm Swing – 20 reps, no rest
Then do 15 goblet squats with kettlebell
3 SETS
3) Single Leg Extension – 15 reps each leg, rest for 10 seconds
Then do dumbbell side lunges 30 reps (15 per leg)
3 SETS
4) Barbell Good Morning– 15 reps, rest for 10 seconds
Then do 40 jumping jacks
3 SETS
5) Glute Ham Raises– 15 reps, rest for 20 seconds
4 SETS
6) 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) Barbell Upright Rows – 20 reps, no rest
Then do bench step ups 15 per leg (no weight), rest for 20 seconds
4 SETS
2) Standing Barbell Military Press – 15 reps, no rest
Then do 40 mountain climbers, rest for 20 seconds
4 SETS
3) Dumbbell Alternating Front Raise– 12 reps (each arm), no rest
Then do 20 reverse crunches, rest for 20 seconds
4 SETS
4) Reverse Flyes (dumbbells or machine)- 15 reps, no rest
Then do 20 standing squats (with additional weights or use body weight), rest for 10 seconds
4 SETS
5) One Arm Rear Lateral Raise (Cable) – 12 reps (each arm), no rest
Then do 40 jumping jacks
4 SETS
6) Shoulder Press (with dumbbells or machine) – 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 5 reps.
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.
————–
1) Drag Curls – (heavy) 12 reps
Then do 20 alternating lunges (no weight)
4 SETS
2) Dumbbell Alternating Incline Curls (heavy) – 12 reps each arm
Then do 20 standing squats (with weight or use bodyweight)
4 SETS
3) Preacher Curls (machine or barbell) – 15 reps, rest for 10 seconds
Then do 20 jump squats
4 SETS
4) Bent Over Cable Rope Tricep Extensions – 15 reps, no rest
Then do 30 jumping jacks
4 SETS
5) Cable One-Arm Pushdown – 12 reps (each arm), no rest
Then drop to floor and do 30 toe touches
4 SETS
6) Dumbbell Kickbacks – 12 reps (per arm), no rest
Then do 30 bench hopovers
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 Pulldowns – 15 reps, no rest
Then do 30 ice skaters
4 SETS
2) Barbell Rows – 15 reps, no rest
Then do 30 pop squats
4 SETS
3) One-Arm Seated Cable Rows – 12 reps (each arm), no rest
Then do 15 jump ins (aka plank jumps)
4 SETS
4) Chest Flies (Machine) aka. Peck Deck – 12 reps (heavy!), no rest
Then do 20 plank leg raises
4 SETS
5) Wide Pushups – 20 reps, no rest
Then do 20 standing squats (no weight)
4 SETS
6) Cable Crossovers – 15 reps, no rest
Then do 1 minute wall sit
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 hack squats
2) 100 arnold presses
3) 100 preacher curls
4) 100 step ups with knee raise
5) 100 bench dips (feet on ground)
6) 100 standing alternating dumbbell shoulder presses
7) 100 pullups (assisted)
8) 100 hamstring curls with ball
9) 100 leg extensions
10) 100 lying dumbbell flies
Goal time – 75 min