BBH Body Assault Workout Program Week 5

by Kristine on February 22, 2014

in Blog, Workouts

BBH Body Assault_week 5

Welcome to Week 5 of the Body Assault Workout Program!  If you’re just getting on board now, I recommend you pop back to the very first post, for tips about the program, nutrition advice, and important notes.

Links to the other weeks: Week 1, Week 2, Week 3, Week 4

WEEK 5

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 – 20 reps , no rest
Then drop to the floor and do 30 toe touches
6 SETS

2) Reverse Hack Squats – 15 reps, rest for 10 seconds
Then do dumbbell walking lunges (10 across, 10 back)
3 SETS

3) Glute Ham Raises – 15 reps, rest for 10 seconds
Then do 20 squat jacks
3 SETS

4) Leg Press – 15 reps, no rest
Then do 15 calf presses on leg press machine
3 SETS

5) 1 Legged Cable Kickbacks – 15 reps (heavy)
Then do 20 standing cable leg curls (10 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) Dumbbell Squat Presses – 15 reps, rest 20 seconds
4 SETS

2) Dumbbell Lateral Raise – 15 reps, no rest
Then do 20 bench hopovers
4 SETS

3) Barbell Upright Rows– 15 reps, no rest
Then do 25 flat bench lying leg raises
4 SETS

4) Reverse Machine Flyes– 15 reps, no rest
Then do 30 jumping jacks
4 SETS

5) Front Plate Raises  – 15 reps, no rest
Then do 30 mountain climbers rest for 10 seconds
4 SETS

6) Cable Shoulder Press– 15 reps (to failure), no rest
Then do 25 split lunge jumps
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) Barbell Curls (21’s) – *For 21’s curl the bar halfway up 7 times; then curl it from the halfway point all the way up 7 times; then curl it from the bottom all the way up 7 times. Don’t rest between segments.
Then do 30 bench dips
4 SETS

2) Incline Dumbbell Curls – 15 reps, rest for 10 seconds
Then do 30 bicycle abs
4 SETS

3) Preacher Curls– 15 reps, rest for 10 seconds
Then do 15 jump squats
4 SETS

4) Standing Dumbbell Triceps Extension – 15 reps, no rest
Then do decline oblique crunches (10 per side, 20 total, hold a small plate if you like)
4 SETS

5) Straight Bar Triceps Pushdown – 15 reps, no rest
Then do 30 jumping jacks
4 SETS

6) Straight Bar Cable Curls – 15 reps, no rest
Then do 20 standing squats
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) Seated Cable Rows– 15 reps, no rest
Then do 30 mountain climbers
4 SETS

2) Wide Grip 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 5 burpees
4 SETS

4) Cable Crossovers 21’s – *For 21’s, go halfway through a rep 7 times; then do the last half of the rep 7 times; then do the full rep range of motion 7 times. Don’t rest between segments.
Then do 30 crunches
4 SETS

5) Traveling Bosu Ball Pushups – 20 reps, no rest
Then do 20 Bosu Ball V-Ups
4 SETS

6) Flat Bench Dumbbell Flyes – 15 reps, no rest
Then do 20 bench hop overs
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 goblet squats
2) 100 dumbbell triceps kickbacks (both arms at same time) alternated with 100 bench pushups
3) 100 standing alternating dumbbell presses
4) 100 barbell squats (try and do at least half your body weight on the bar), alternate with 100 crunches
5) 100 assisted chin ups
6) 100 dumbbell bench press
7) 100 arnold presses
8) 100 low box straddle jumps
9) 100 cable straight bar drag curls
10) 100 lying leg curls

Goal time – 75 min

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.
Kristine
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  • alex

    Hey do I use weight for goblet squats? & Thanks for the awesome workout plan!!!

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

      Thanks! Yes you’ll want weight. Use a kettlebell or dumbbell.

  • lexie

    I probably comment too much Lol but u are seriously amazing!!! I have never felt this great in the time I have been lifting! At first I was a little discouraged, not used to such high reps, but now I feel amazing! I even jump rope for a 30-60 sex between sets now(:! I was going to ask though, with the oblique crunches do I do 10 on one side then 10 to the other or alternate each rep? Thanks again for such an amazing workout & always being available for questions, I recommend u to everyone I know <3!

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

      Aw thank you! You are too sweet! So glad you’re enjoying the workouts! With the crunches, personally I do 10 on one side, then switch, but do whatever feels more comfortable to you! 🙂

  • Joanna

    Hi, I have a question for you. I’ve just downloaded weeks 1-5 of your awesome BBH assault plan – looks great! But at the moment, I don’t have enough time for each of the workouts (or maybe I’m just not as fit and fast as you!). Since I only have about 40 min every morning at the gym, do you recommend I lower the number of sets (but still do each day’s full repertoire of exercises) or focus on a few each time and do all the sets? Thanks!

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

      Hi Joanna, I’d just lower the number of sets. For the ones that say 4 sets, do 3 instead, and for the ones that say 3, I’d drop to 2 sets. If you find you have time to spare, you can always go back and do a couple more sets from a couple exercises.

  • mc

    That was such a great workout (legs)! Even the backs of knees were sweating lol. Oops tmi!
    Looking at that Saturday workout and thinking an empty stomach first thing in the morning (before kids are up) is just not going to cut it! My abs are still sore from last Saturday. Well done!

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

      Haha nice work!!! I don’t do empty stomach that often, but sometimes I do, and find its not as bad as I thought! I don’t find my strength suffers. Have a great rest of the week!

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