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We are on our last week of our 8 week challenge. How have you enjoyed your workouts?

This final week we are going to focus on lactic acid training to really burn some more calories.

Let’s get shredded for the nice hot weather ahead.

Pool parties here we come 🙂

  temporepssetsrest
Day 1: Hams, Glutes & Calves
A1Barbell Squat32108560
B1Romanian Deadlift30126560
C1Lying Leg Curl30126560
D1Leg Press (feet high and wide)31108415
D2Hip Extension (45*)201210410
E1Seated Calf Raise101115410
E2Heavy Standing Calf Raise10164-6475
Day 2: Chest And Back
A1Neutral Grip Chin Ups (weighted if possible)30X05-752 min
BMeadows Row20127-9475 sec
CLow Pulley Pronated Rope Row20125-752 min
DBarbell Incline Press20125-752 min
EDecline DB Press30107-9475 sec
FHigh to Low Cable Crossover2011100*160 sec
B1Front Raise with Plates321110415
B2DB "L" Lateral Raise211110415
B3Rear Delts On Reverse Pec Deck OR Bent Over Lateral Raise With Plates311110460
**Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!
Day 3: Shoulder And Abs
AStanding DB Lateral Raise20118820 sec
BEZ Bar Upright Row2012100 reps*175 sec
CSeated DB Shoulder Press40105-7645 sec
DLying Pulley Rear Delt Flyes3011100 reps*175 sec
ELow Pulley Rope Crunch on Swiss Ball3011100 reps*110 sec
FSwiss Ball Jacknifes With Straight Legs (SB Pikes)20105 (max reps)75 sec
**Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!
Day 4: Quads, Glutes & Calves
A1Power Squat40106460
B1Leg Press (feet narrow and low)311010515
B2Banded Bridge201410560
C1 Leg Extensions20118415
C2Step Up311110415
C3Walking Lunge111110460
D1Seated Calf Raise - toes pointed out20118330
D2Seated Calf Raise - toes pointed out1011101030
Day 5: Glutes, Biceps & Triceps
ABarbell Glute Bridge (shoulders and bar on floor)20111100 reps*2 min
BDB Lateral Squat301010-12375 sec
CProne Bench Donkey Kicks (do one leg at a time!)301010-124
D1-Arm DB Preacher Curl301010-12100 reps*2015
ESeated DB Hammer Curl30101100 reps*60 sec
FEZ Bar Triceps Extension to Chin311010-12460 sec
GLow Pulley 1-Arm DB Triceps Kickbank20121100 reps* each armSwitch between arms
**Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!

Join the discussion 9 Comments

  • Jennifer says:

    For week 8 exercises when you note do one set of 100 reps which exercise are you referring to? I can’t find any reference to the ** or I am I not seeing it?

  • Fran says:

    Hi Flav. Thanks again for posting these amazing workouts. The new site is great! However, I can’t seem to find any of the pictures you are referring to or any of the videos that would show what certain exercises are. Ie prone donkey kicks on a bench and the lying rear delt cable fly. Oh and the lateral squat..is that the same as a lateral lunge? Thank you 🙂

  • Jennifer says:

    Hi there, not clear on sets or rest on day 5 exercise D

    • Anna says:

      Hi Jennifer,
      It is just one continuous as Flavia states **Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!” That must be a typo on the rest. since it is a unilateral exercise I would imagine you would do one arm, then the other. No rest in between.
      All the best!
      Anna, CPT, FF Specialist

  • Jennifer says:

    Thanks Anna that’s what I thought but it said 10-12 reps then 100 sets. So just wanted to confirm it was a typo

  • Kim says:

    This may have been asked already but I am wondering about how you rack the weights for each set? Do you increase weight with each set or stay with the same weight through-out? With so many sets, I am wondering how you don’t get tired and struggle to complete the last set, especially if you are increasing weight. I would like to do these workouts but I just need to know the strategy for adding weight. Thank you

    • Anna says:

      Hi Kim,
      Pick a weight that is very challenging for you and you really struggle to complete those final reps. Ideally you would keep the weight the same throughout then try to increase each week but it’s if you need to go down a few lbs to ensure you maintain proper form or if you are feeling strong that day then absolutely go up in weight if you feel like you can! The main thing is just always challenge yourself 🙂
      All the best!
      Anna, CPT, FF Specialist

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