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Just because week 8 of 8 is complete DOES NOT MEAN we are going to stop working out. 

I am still using the same workouts from last week with some tweaks. 

Check the workouts and let me know if you need any help with any of the exercise.

  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 Raise *toes pointed in101115410
E2Heavy Standing Calf Raise *toes pointed in10164-6475
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
A1Bulgarian Split Squat401012460
B1Leg Press (feet narrow and low)311010515
B2Banded Bridge201410560
C1 Leg Extensions20118415
C2Step Up311110415
C3Walking Lunge111110460
D1Seated Calf Raise - toes pointed in20118330
D2Seated Calf Raise - toes pointed in1011101030
Day 5: Glutes, Biceps & Triceps
ABarbell Glute Bridge (shoulders and bar on floor)20111100 reps*2 min
BDB Lateral Squat *see pic301010-12375 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 One Comment

  • Debbie says:

    Hello Flavia:
    Im just wondering if you could please tell me what amount of weights are you personally using for the 8 week program.

    Also, I know you state that the workouts should take an hour… does that include the cardio? You are hearing, a lot these days, that too much exercise (in excess of 45 mins) overworks the adrenal gland.

    Thank you.

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