Best Body Workout – 2012 – Week 7 – Day 2

woman sled push prowler Best Body Workout – 2012 – Week 7 – Day 2

Today’s workout follows the same model as Monday’s workout.

We’re asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that will make drastic changes to your fitness.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1 

  1. Wide Grip Pulldowns / Assisted Chins supersetted with
  2. Overhead Shrugs (barbell or dumbbells)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, wipe up your sweat and move onto Superset #2

Superset #2

  1. Narrow Grip Pulldowns (or assisted Narrow Grip Pull-Ups)
  2. DB Waiter Walks
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

  1. Face Pulls on Pulldown Machine (or bands)
  2. BB or DB Front Raises (or bands)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, mop up your tears and move onto Superset #4

Superset #4

  1. Single Arm Dumbbell Side Lateral Raise – dumbbell, kettlebell, band
  • 5 Minutes – Set your timer
  • 5 reps per arm, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, stagger on over to Superset #5

Superset #5

  1. 4-Way Neck Flexion – (replace machine resistance with hand reistance ONLY)
  2. Straight Arm Pulldowns - (cable or band)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, have faith that you’re almost finished and move onto Superset #6

Superset #6

  1. Straight Arm Pushdown – (cable or band)
  2. DB Shoulder Press - (DB, KB or band)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, you’re DONE

Go stretch for 15 minutes, grab a shower and stagger out of the gym.

Just kidding…you’ll feel fine in a few minutes icon smile Best Body Workout – 2012 – Week 7 – Day 2

Notes 
  • If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
  • Try to keep rest periods as short as possible – it’s key to the fat-burning effect
Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

1 Comment

  1. Jason

    December 11, 2012 at 2:36 pm

    a lot of these workouts seem very similar to your hardgainer workout. Should the weight be reduced and speed on the eccentric movements be increased when moving from the hardgainer to these?

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