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WEEKS 4-8 Training Guide! WWW.BODYBYYAS.COM PLEASE READ THINGS YOU WILL NEED: HIP Bands HIP Thrust Pad Gloves or Wrist Wraps (optional but recommended) Most important SELF MOTIVATION!!! MIND MUSCLE CONNECTION: Mastering the mind muscle connection is SO important. Do you feel the working muscle? Connect your mind to the muscle you are working on. Slow things down and dial into your form. Make sure you feel what you want to feel with every rep! THE PUMP: You want to walk away from each session feeling "the pump" or a swollen sensation in the muscle you are focusing on. This is a sign of metabolic stress and cell swelling from working the muscle. This means you are on the right track! LIFTS: This Workout guide is composed of both Compound and Isolated workouts. A compound lift is a multi joint movement pattern that works multiple muscle groups. In other words, they're the "biggest bang for your buck" when it comes to building muscle and gaining overall strength. Compound lifts should be the staple to any program. Isolation exercises in weight training are exercises that involve only one joint and a limited number of muscle groups. They will provide more definition to a specific area and target areas of the body which are overlooked in compound exercises. Combining both is KEY for exceptional results. SUPERSETS: We will be doing supersets in this program, which is 2 exercises performed back to back. Then rest appropriately and repeat the superset for 3-4 rounds.. Give yourself enough rest so you can perform your best with each working set. REST: It is very important to rest in between sets as it is also important to not over rest between sets. Ideally one should rest no more than 90 seconds and at least 30 seconds. Rest will allow you to catch a breath and allow your muscles to get ready for the upcoming set/exercise. Resting for a longer period of time will cause your muscles to cool down and decrease the effectiveness of your workout. PROGRESSIVE OVERLOAD (Lower body): In order for muscle to grow, strength to be gained, or performance to improve, the human body must be forced to adapt to a tension that is above what it has previously experienced. This is called progressive overload. Meaning that your goal is to increase weight after each set even if its by a minimum you are still lifting more than before. That is how we grow! Especially for any lower body workout! Upper body you can maintain focus on more reps rather than weight. If you wish to train 6 times per week repeat DAY 2 or DAY 4 Day 1: Quads & Calves Keep rest time no longer than 60 seconds SUPERSET A's & B's 1A. Banded Bodyweight Squats 1B. Banded Stationary Short Stance lunges x4 Sets, x15-20 reps perform both exercises back to back, rest 40-60 seconds in between sets. 2A. Barbell Squats 2B. Elevated Heel Banded Squats x4 Sets, x6-12 reps increase in weight per set. 3. DB, Barbell OR Smith Machine Bulgarian Split Squats x4 Sets, x10 reps per leg increase in weight for set 2 and 4. 4A. Dumbbell Goblet Squats x4 Sets, x10-15 reps increase in weight per set 4B. Banded Lateral Side Lunge x4 Sets x5-10 reps per leg 5. Leg Extensions x4 Sets, x10-15 reps increase in weight per set 6. Leg Press Calf Raises x4 Sets, x10-15 reps Increase in weight per set Machine or DBs 7. Standing Calf Raises x4 Sets, x10-15 reps Increase in weight per set Machine or DBs Day 2: Chest, Shoulders & Abs Keep rest time no longer than 60 seconds. Drink bang Energy for more endurance. 1. Lying DB Chest Press x4 Sets, x15-20 reps practice makes better, start off light and slowly work your way up. 2. DB Shoulder Press x4 Sets, x6-12 reps increase in weight per set. 3. DB Lateral Raise x4 Sets, x10 reps per arm increase in weight for set 2 and 4. 4. Cable Upright Row x4 Sets, x10-12 reps Increase in weight per set 5. Weighted Sit Ups x3 Sets, x10-15 reps 6. Captain Chair Knee Raise x4 Sets, x10-15 reps Day 3: Glutes Superset 1A & 1B 1A. Banded Wide Stance Squats 10 reps 1B. Banded Butterfly Glute Bridges 10 reps 3 TOTAL SETS - perform both exercises back to back, rest 40-60 seconds in between sets. 2. Sumo Reverse Hack Squat Or Sumo Deadlifts x3 Sets, x6-12 reps increase in weight per set. Superset 3A & 3B 3A. Dumbbell Glute Bridge x4 Sets, x10 reps increase in weight for set 2 and 4. 3B. Single Elevated Leg Glute Bridge x3 Sets, x8-12 reps per leg (can elevate on body ball, DB or platform - BODY WEIGHT) 4. Sumo DB Squats w/ 3 Pulse bottom x3 Sets, x12 reps Increase in weight per set 5. Stationary Lateral Barbell Lunges x3 Sets, x6-10 reps per leg - increase in weight per set 5. Abductor Machine (slightly elevated) x4 Sets, x15 reps increase in weight for set 2 and 4. 6. Banded Squat Jumps (Burn out) 4 Sets, x15 reps increase in weight for set 2 and 4. Day 4: Back & Arms 1. Assisted Pull Ups OR Inverted Rows x4 Sets, x10-12 reps 2. Double Cable Kneeling Pull Downs x4 Sets, x6-12 reps increase in weight per set. 3. Single Arm DB Row x4 Sets, x10 reps per leg increase in weight for set 2 and 4. 4. Bicep Cable Curl x3 Sets, x10-15 reps increase in weight every other set. 5. DB Hammer Curls to regular Bicep Curl x3 Sets, x10-15 reps per arm increase in weight per set 6. Single Arm Cable Tricep Extension x4 Sets, x10-15 reps per arm - Increase in weight per set 7. Dips on Assisted machine x4 Sets, x10-15 reps increase in weight every other set Day 5. Hamstrings, Calves &Abs 1A. Banded Extended Glute Bridge (Toes elevated) x3 Sets, x15-20 reps 1B. Long Stride Bodyweight Lunges 10-20 steps 2. Barbell or DB Elevated Toes Romanian Deadlifts x4 Sets, x8-10 reps - increase in weight per set. 3. Barbell or SM Good mornings x4 Sets, x12-15 - increase in weight in only one out of the 4 sets. 4. Wide Stance Sumo DB deadlifts x3 Sets, x10-12 reps increase in weight per set 5. Lying or Seated Single-Leg Leg Curl Machine x3 Sets, x10 reps per leg increase every other set. 6A. Seated Calf raise machine or DB x4 Sets, x8-12 reps 6B. Standing Calf Raise Machine or DB x4 Sets, x8-12 reps 7A. Lying Toe Touch Crunches x4 Sets, x10-15 reps increase in weight per set 7B. Weighted Russian Twist x4 Sets, x10-15 reps increase in weight per set If you which to train 6x a week repeat any of the days below • Day 2 • Day 4