BBH Body Assault Workout Program – Week 11

by Kristine on April 5, 2014

in Blog, Workouts

BBH Body Assault_week 11

Welcome to Week 11 of the Body Assault Workout Program!

Remember, if you have any questions, leave a comment below, or go back to the first post where I answer some common ones and answer a few nutrition questions.

Links to the other weeks: Week 1, Week 2, Week 3, Week 4, Week 5, Week 6, Week 7, Week 8, Week 9, Week 10

WEEK 11

Monday – Legs

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 12, or fast walk on treadmill to get your heart rate going.
——–

1) Barbell Squats – 15 reps (switch between 1 SET wide stance & 1 SET narrow stance) eg. Sets 1,3,5 – wide. Sets 2,4,6 – narrow
Then do 10 reps per leg static pulsing lunges (no weight), rest for 20 seconds
6 SETS

2) Curtsy Lunges – 20 reps per leg
Then do 20 reverse crunches lying on flat bench or floor
4 SETS

3) Lying Leg Curls – 20 reps
Then do 20 Dumbbell Walking Lunges
4 SETS

4) Barbell Stiff Legged Deadlifts – 15 reps
Then do 15 dumbbell plie squats
4 SETS

5) Standing Hip Extensions (or Butt Blaster Machine) – 15 reps per leg
3 SETS

Tuesday – Shoulders

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 15, or fast walk or light job on treadmill to get your heart rate going.
———-

1) Lateral Raises -12 reps
Then do 12 squat presses
4 SETS

2) Upright Rows – 12 reps
Then do 20 bench step ups (no weight)
4 SETS

3) One Arm Side Laterals – 15 reps
Then do 15 decline crunches
4 SETS

4) Shoulder Press (Machine) Wide Grip -15 reps
Then 15 shoulder presses (machine) narrow grip
4 SETS

5) Front Plate Raises – 12 reps
Then do 20 bench hop overs
4 SETS

Wednesday – Arms (Biceps/Triceps)

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–

1) Wide Grip Barbell Curls – 12 reps
Then do 12 narrow grip barbell curls
Then do 20 jump squats
4 SETS

2) Incline Dumbbell Curls – 12 reps
Then do 12 hammer curls
Then do 20 ice skaters
4 SETS

3) Double Bicep Cable Curls – 12 reps
Then do 12 cable one-arm tricep exensions
4 SETS

4) Rope Tricep Pushdowns – 15 reps
Then do 40 mountain climbers
4 SETS

5) Seated Dips – 12 reps
Then do 20 jump ins (aka plank jumps)
4 SETS

Thursday – Back/Chest

Warm up – 5-10 minutes on cardio equipment of choice at level 10 – 15, or fast walk on treadmill to get your heart rate going.
————–

1) One-Arm Dumbell Rows – 12 reps
Then do bent-over two-arm dumbbell rows – 12 reps
Then do 30 jumping jacks
4 SETS

2) Wide Grip Pulldowns – 15 reps
Then do narrow grip reverse pulldowns – 15 reps
Then do 30 crunches
4 SETS

3) Straight Arm Pulldowns – 12 reps
Then do 15 pushups
4 SETS

4) Chest Flies (Machine) – 12 reps
Then do 30 split lunge jumps
4 SETS

5) Incline Chest Press Wide Grip – 12 reps
Then switch to narrow grip incline chest press – 12 reps
4 SETS

6) Crunches on Ball – 25 reps
3 SETS

Saturday – Full Body Assault

Complete this workout in as few sets as possible. Rest as little as possible. Complete all the reps in each exercise before moving onto the next one. Ensure the weight is heavy enough to get through approx 20 reps before resting.

1) 100 pushups (regular or on knees)
2) 100 goblet squats
3) 100 arnold presses
4) 100 drag curls
5) 100 leg presses
6) 100 pullups (assisted)
7) 100 dumbell bicep curl to shoulder press
8) 100 hanging leg raises
9) 100 dumbbell lunges
10) 100 stiff legged deadlifts

Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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