BBH Body Assault Workout Program – Week 3

by Kristine on February 8, 2014

in Blog, Workouts

BBH Body Assault_week 3

I hope you enjoyed week 2 of the BBH Body Assault Workout Program!  I found it harder than week 1.  You may find yourself more tired than usual doing these workouts. They are intense, and if you’re sore, your body is in repair mode. Glutamine can help, as well as extra rest. Personally, I don’t function as well with less than 7 hours of sleep. Keep at it! You’re doing great! I love seeing your selfies and hearing from you guys! Remember to tag me on Instagram and/or Facebook (@busybuthealthy)

If you’re just getting on board now, I recommend you pop back to the very first post, as I have more tips, nutrition advice, and important notes.

Links to the other weeks: Week 1, Week 2

WEEK 3

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) Plie Dumbbell Squat  – 15 reps, no rest
Then do 20 squat jacks
3 SETS

2) Reverse Hack Squat (machine) – 20 reps, rest for 10 seconds
Then do weighted bench step ups 20 reps (10 per leg)
3 SETS

3) Stiff Legged Deadlift – 20 reps, rest for 10 seconds
Then do 20 dumbbell lunges (10 per leg)
3 SETS

4) Barbell Squats – 20 reps, no rest (try and lift half your body weight on bar)
Then drop to the floor and do 30 toe touches
5 SETS

5) Outer Thigh Machine – 15 reps (heavy)
Then do 15 Romanian deadlifts
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) Seated Barbell Military Press – 15 reps, rest for 20 seconds
Then do 20 rocket jumps
4 SETS

2) Dumbbell Lateral Raise – 20 reps, no rest
Then do bench step ups 15 per leg (weighted), rest for 20 seconds
4 SETS

3) Front Plate Raises– 15 reps, no rest
Then with same plate (or lighter), sit on floor and do 20 plate twists, rest for 20 seconds
4 SETS

4) Lying Rear Delt Raises– 15 reps, no rest
Then flip over and do 30 lying leg raises, rest for 10 seconds
4 SETS

5) Dumbbell Shoulder Presses – 15 reps, no rest
Then do 40 jumping jacks, rest for 10 seconds
4 SETS

6) Bent Over Low Pulley Side Laterals – 12 reps each arm, no rest
Then do a plank and hold for 1 min
Then do front cable raises – 15 reps each arm or till failure
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) Overhead Cable Curls – 15 reps, rest for 10 seconds
Then do lateral shuffles for 30 seconds
4 SETS

2) Incline Dumbbell Curls – 10 reps (heavy), rest for 10 seconds
Then do 30 jumping jacks
4 SETS

3) EZ Bar Curls – 15 reps, rest for 10 seconds
Then do 25 bench dips
4 SETS

4) Triceps Pushdown with Rope – 20 reps, no rest
Then do 25 standing rope crunches
4 SETS

5) Reverse Grip Tricep Pushdowns – 20 reps, no rest
Then do 15 pushups (drop to your knees if you have to)
4 SETS

6) Hammer Curls – 15 reps, no rest
Then do 20 squat jacks
4 SETS

7) Hanging Leg Raises – 12 reps
3 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) Wide Grip Lat Pulldowns – 15 reps, no rest
Then do 30 mountain climbers
4 SETS

2) V Bar Pulldowns – 15 reps, no rest
Then do 20 standing squats (hold onto a plate, or no use body weight)
4 SETS

3) Lying T-Bar Rows – 15 reps, no rest
Then do 30 jumping jacks
4 SETS

4)Incline Dumbbell Flyes – 15 reps, no rest
Then flip over and do 15 dumbbell incline rows
4 SETS

5) Cable Crossover – 20 reps, no rest
Then do 10 burpees
4 SETS

6) Incline Dumbbell Press (machine) – 15 reps, no rest
Then do 30 split lunge jumps
4 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.

1) 100 assisted chin ups
2) 100 bench dips (feet on ground – easier, feet on other bench – more difficult)
3) 100 arnold presses
4) 100 split squat with dumbbells (50 per leg)
5) 100 barbell bench press
6) 100 drag curls
7) 100 ab crunch machine
8) 100 leg extensions – machine
9) 100 pushups (drop to your knees if you have to)
10) 100 lying leg curls
Finisher) 200 mountain climbers

Goal time – 1 hour

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* As per any workout program, its my assumption that you have a “green light” to workout, and I can’t be held liable if you injure yourself. You do this program at your own risk.

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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  • Charlene Moon

    Have been loving this weekly workout! Thanks so much for posting! My arms are starting to look amazing 🙂

  • Rox

    Just finished week 3 – the variety in the weekly work-outs is great!

    • http://www.busybuthealthy.com Kristine Fretwell

      Thanks! Glad you think so!

  • KGower

    I’m just starting week 3 and I just would like to know what the difference between the stiff leg dead lift and the Romanian dead lift is? All I can really see is how far you have to go down but could be wrong. Thanks

    • http://www.busybuthealthy.com Kristine Fretwell

      Romanian you have a slight knee bend, with stiff legged you don’t bend your knee at all.

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