WORKOUT/ EXERCISE: RUMP SHAPER
EQUIPMENT: Dumbbells & barbells
PROGRAM:
A1. DB SHOULDER PRESS F/ GROUND (L/R)
4 SETS X 10 REPS (85%) (1,0,1,0)
SEATED ON GROUND
A2. DB SQUATS (KB or BB)
4 SETS X 10 REPS (85%) (1,0,1,0)
DUMBBELLS (DB), KETTLEBELLS (KB), or BARBELL (BB)
A3. PUSH UPS
4 SETS X 10 REPS (BODYWEIGHT) (1,0,1,0)
10TH REP SHOULD BE DIFFICULT OR SLOW DOWN
B1. DB THRUSTERS
4 SETS X 8 REPS (60%) (4,0,1,0)
SLOW ECCENTRIC, EXPLOSIVE CONCENTRIC
B2. SINGLE LEG STEP UPS W/ DB (L/R)
4 SETS X 8 REPS (60%) (4,0,1,0)
SLOW ECCENTRIC, EXPLOSIVE CONCENTRIC
B3. BULGARIAN SPLIT SQUATS W/ DB (L/R)
4 SETS X 8 REPS (60%) (4,0,1,0)
SLOW ECCENTRIC, EXPLOSIVE CONCENTRIC
B4. SINGLE LEG DEADLIFTS W/ DB (L/R)
4 SETS X 8 REPS (60%) (4,0,1,0)
SLOW ECCENTRIC, EXPLOSIVE CONCENTRIC
* SETS X REPS
4 SETS X 8 REPS (60%) OR 4 SETS X 10 REPS (85%)
AS RECOMMENDED
* TIME & TEMPO
(LOWER, BOTTOM HOLD, RAISE, TOP HOLD) IN SECONDS (S)
(4,0,1,0) = SLOW LOWER; (1,0,1,0) = EXPLOSIVE
* RESISTANCE
8 REP MAX (8TH REP IS DIFFICULT)
(60%) = 60% MAX WEIGHT
* REST PERIOD
I. NO REST B/T SUPERSETS A1 + A2 + A3
II. 45S REST AFTER SUPERSET B1, B2, B3, B4, REST, REPEAT
* VARIATIONS
I. CIRCUIT B CAN BE DONE FOR TIME (45S/ EXERCISE)
II. REVERSE TEMPOS OF A & B FOR DIFFERENT WORKOUT
NOTES:
- For variation: change resistance and tempo accordingly - heavier and less reps; lighter and more reps; medium and slow reps.
- For variation: use different weights dumbbells, kettlebells or barbells.
Sickness for the Thickness. Get DEEZed