Body Building - Cycle 3

Weeks 1 - 4

WE BACK! Hope you enjoyed a week of rest or, at least, a change of pace. Back on the Gainz Train, y’all!

Today starts a new 4 week cycle. As always, START. LIGHT. PLEASE. This leg day had me walking like bambi the first couple of times I did it. Make smart choices and use light weights or no weight this week and let that be your gauge as to how much you can go up next week. We will repeat these for a total of 4 weeks, so the goal is to push the weights/sets up a little each week so that in week 4 we are emptying the tank!

Day 1

General Warm Up

3-5min Cardio of Choice, followed by…

2-3 ROUNDS

10 KB Deadlifts

10 KB Russian Swings

10 Squats

5 Down Dog to Cobra

20 Mt. Climbers

WORKOUT OF THE DAY

A. Front Squat: 4 x 6 - Rest 45 seconds

B. 3-4 ROUNDS

10 Walking Lunges

:45 Rest

10 Swiss Ball Hamstring Curls

:45 Rest

12 Romanian Deadlifts

:45 Rest

C. 3 ROUNDS - OPTIONAL!

8 Split Squats on Each Leg

:45 Rest

10 Single Leg RDL’s on Each Leg

:45 Rest

Day 2

General Warm Up

3-5min of easy Cardio of Choice, followed by:

2-3 ROUNDS

:15 Hollow Hold - Alligator Roll - :15 Arch

5 Down Dog to Cobra

5 Squat Thrusts

5 Burpees

5 Floor Muscle Ups

Workout of the Day

A. Barbell Bench Press: 4 x 6 - Rest 1:00

B. 3-4 ROUNDS

10 Dumbbell Bench Press

:45 Rest

10 Single Arm Strict Press

:45 Rest

10 Dips or Push Ups

:45 Rest

C. 3 ROUNDS - OPTIONAL!

10 Burpees

10 Arnold Press

1:00 Rest

Day 3

General Warm Up

3-5min of Cardio of choice, followed by:

2-3 ROUNDS

5 Bootstrap Squats

5 Inchworms (with Push Up)

10 Lunges

25 Jumping Jacks or 50 Single Unders

Workout of the Day

A. Deadlift: 4 x 6 - Rest 1:30

B. 3-4 ROUNDS

12 Bent Over Rows

1:00 Rest

6 Pull Ups or 10 Lat Pull Downs

1:00 Rest

10 Strict Toes to Bar, V-Ups, or Sit Ups

C. 3 ROUNDS - OPTIONAL!

10 Hammer Curls

:30 Rest

10 Zottman Curls

:30 Rest