Congratulations, the end is near!!
For those of you getting ready to finish the final week of our 30-day challenge it’s going to be a fun one… well at least in my world of fitness fun LOL. We’re going to flip things upside down by starting from the bottom.
This week we will use the beginning of the workout to pre-exhaust our muscles before getting into the bigger lifts and circuits. For each single exercise try to increase the weight with each set while maintaining the recommended short rest period and reps. It will be difficult so do what you can and push yourself!! If this is your first time checking out my blog I recommend to go back and start at the beginning!!
If anyone has any questions don’t hesitate to ask any one of our trained professionals, I know they will be happy to help you!!
And don’t forget I love feedback, so continue to send me your thoughts on Instagram, DM me @budafit.
WEEK 4 WORKOUTS:
3 ROUNDS OF EACH CIRCUIT
DAY 1: CHEST AND TRICEPS
Single Exercises: 3 sets of each. Complete each exercise with a 10 second rest period. Make sure to push yourself, these exercises are being used to pre-exhaust.
• Tricep Dips-15 reps (Equipment to use: Roman Chair dip bars, Assisted dip machine, or an elevated surface such as a box or bench)
Rest, Repeat
• Incline Bench Skull Crushers-15 reps (Equipment to use: Incline Bench using; Dumbbells, Straight bar, EZ Curl bar)
Rest, Repeat
• TRX Chest Press-15 reps
Rest, Repeat
Circuits-3 rounds of each circuit with a 20 second rest period.
Circuit 1
• Alternating Chest Press-12 each arm (Equipment to use: Dumbbell, or Cables)
• Plank Shoulder Taps-45 seconds
Rest, Repeat
Circuit 2
• Incline Press-12 reps (Equipment to use: Incline Bench; Dumbbell, Cables, Straight bar, Barbell)
• Tricep Push-ups-Failure
• V-Sit hold-45 seconds
DAY 2: BACK AND BICEPS
Single Exercises: 3 sets of each. Complete each exercise with a 10 second rest period you should be pushing yourself, these exercises are being used to pre-exhaust the muscles.
• Preacher Curls-15 reps (Equipment to use: Preacher Curl bench; Dumbbells, Straight bar, Ez Curl bar)
Rest, Repeat
• Chin-ups-Failure or 15 (Equipment to use: Pull-up bars, Assisted Pull-up machine)
Rest, Repeat
• Alternating Seated Hammer Curls-12 each arm (Equipment to use: Dumbbells, or Cables)
Rest, Repeat
Circuits-3 rounds of each circuit with a 20 second rest
Circuit 1
• Single Arm Row-12 each arm (Equipment to use: Dumbbells, Cables, Landmine with plates perform in bent over position)
• Reverse Flys-12 reps (Equipment to use: Machine, Cables, Dumbbells perform in a bent over position)
• Leg raises-20 reps
Rest, Repeat
Circuit 2
• Wide Grip Lat Pulldown-12 reps (Equipment to use: Seated Lat Pulldown Cable machine, Machine, Duel Cables performed in a kneeling position)
• Reverse Grip Lat Pulldown-12 reps (Equipment to use is the same as Wide Grip)
• Reverse Crunch-20 reps
Rest, Repeat
DAY 3: LEGS AND SHOULDERS
Single Exercises: 3 sets of each. Complete each exercise with a 10 seconds rest period you should be pushing yourself
• Leg Extensions-20 reps
Rest, Repeat
• Leg Curls-15 reps
Rest, Repeat
• Leg press-12 reps increasing weight each set
Rest, Repeat
Circuits-3 rounds of each circuit with a 20 second rest
Circuit 1
• Lunge Lateral Raise-12 reps each side (Perform the lunge and once you come back to the top perform the lateral raise)
• Sumo stance squat-20 reps (Equipment to use: Barbell, Straight bar, Dumbbells, Cable)
• Seated Shoulder Press-12 reps increase weight each set (Equipment to use: Dumbbells, Cables, Machine, Machine Plate Load)
Rest, Repeat
Circuit 2
• Step-up while holding weight overhead-12 each leg
• Jump squats-20 reps
• Alternating Front Raise-15 reps
Rest, Repeat
