September 22, 2023
Congratulations, the end is near!!
For those of you getting ready to finish the final week of our 30-day challenge it's going to be a fun one... well at least in my world of fitness fun LOL. We're going to flip things upside down by starting from the bottom.
This week we will use the beginning of the workout to pre-exhaust our muscles before getting into the bigger lifts and circuits. For each single exercise try to increase the weight with each set while maintaining the recommended short rest period and reps. It will be difficult so do what you can and push yourself!! If this is your first time checking out my blog I recommend to go back and start at the beginning!!
If anyone has any questions don't hesitate to ask any one of our trained professionals, I know they will be happy to help you!!
And don't forget I love feedback, so continue to send me your thoughts on Instagram, DM me @budafit.
DAY 1: CHEST AND TRICEPS
Single Exercises: 3 sets of each. Complete each exercise with a 10 second rest period. Make sure to push yourself, these exercises are being used to pre-exhaust.
• Tricep Dips-15 reps (Equipment to use: Roman Chair dip bars, Assisted dip machine, or an elevated surface such as a box or bench)
Rest, Repeat
• Incline Bench Skull Crushers-15 reps (Equipment to use: Incline Bench using; Dumbbells, Straight bar, EZ Curl bar)
Rest, Repeat
• TRX Chest Press-15 reps
Rest, Repeat
Circuits-3 rounds of each circuit with a 20 second rest period.
Circuit 1
• Alternating Chest Press-12 each arm (Equipment to use: Dumbbell, or Cables)
• Plank Shoulder Taps-45 seconds
Rest, Repeat
Circuit 2
• Incline Press-12 reps (Equipment to use: Incline Bench; Dumbbell, Cables, Straight bar, Barbell)
• Tricep Push-ups-Failure
• V-Sit hold-45 seconds
DAY 2: BACK AND BICEPS
Single Exercises: 3 sets of each. Complete each exercise with a 10 second rest period you should be pushing yourself, these exercises are being used to pre-exhaust the muscles.
• Preacher Curls-15 reps (Equipment to use: Preacher Curl bench; Dumbbells, Straight bar, Ez Curl bar)
Rest, Repeat
• Chin-ups-Failure or 15 (Equipment to use: Pull-up bars, Assisted Pull-up machine)
Rest, Repeat
• Alternating Seated Hammer Curls-12 each arm (Equipment to use: Dumbbells, or Cables)
Rest, Repeat
Circuits-3 rounds of each circuit with a 20 second rest
Circuit 1
• Single Arm Row-12 each arm (Equipment to use: Dumbbells, Cables, Landmine with plates perform in bent over position)
• Reverse Flys-12 reps (Equipment to use: Machine, Cables, Dumbbells perform in a bent over position)
• Leg raises-20 reps
Rest, Repeat
Circuit 2
• Wide Grip Lat Pulldown-12 reps (Equipment to use: Seated Lat Pulldown Cable machine, Machine, Duel Cables performed in a kneeling position)
• Reverse Grip Lat Pulldown-12 reps (Equipment to use is the same as Wide Grip)
• Reverse Crunch-20 reps
Rest, Repeat
DAY 3: LEGS AND SHOULDERS
Single Exercises: 3 sets of each. Complete each exercise with a 10 seconds rest period you should be pushing yourself
• Leg Extensions-20 reps
Rest, Repeat
• Leg Curls-15 reps
Rest, Repeat
• Leg press-12 reps increasing weight each set
Rest, Repeat
Circuits-3 rounds of each circuit with a 20 second rest
Circuit 1
• Lunge Lateral Raise-12 reps each side (Perform the lunge and once you come back to the top perform the lateral raise)
• Sumo stance squat-20 reps (Equipment to use: Barbell, Straight bar, Dumbbells, Cable)
• Seated Shoulder Press-12 reps increase weight each set (Equipment to use: Dumbbells, Cables, Machine, Machine Plate Load)
Rest, Repeat
Circuit 2
• Step-up while holding weight overhead-12 each leg
• Jump squats-20 reps
• Alternating Front Raise-15 reps
Rest, Repeat
September 22, 2023
Welcome to week 3 of our 30 day challenge, we're halfway there! I’m so excited to see how everyone’s doing, so if you’re participating in this challenge or even if you’re just joining for the first time please DM me on Instagram with feedback @Budafit.
Ok, on to week 3. Get ready with those baby giraffe memes because this week is all about the legs! If you can space out your lifting schedule this week to give your legs some rest between workouts that might help in more than one way. Not only will it keep your legs as fresh as possible for each lift but it will also help so your muscles don't get overloaded and too sore.
For the upper body exercises go back to week 1 numbers and try to increase your weights. No jump is too small, and if you're hitting your same weights at higher reps that's amazing too! We’re going to use similar exercises so if you’re using the same equipment that’ll help gauge your growth and the appropriate weights to use.
3 ROUNDS OF EACH CIRCUIT (REST PERIOD RECOMMENDED: 20 SECONDS)
DAY 1: CHEST AND LEGS
Circuit 1
• Straight Bar Palms up Front Raise-15 reps
• Wall Sit Dumbbell Palms Down Front Raise-15 reps while in wall sit hold perform front raise exercise
• Triceps Dumbbell Overhead Extensions-15 reps
Rest, Repeat
Circuit 2
• Chest press-20 reps (Equipment to use: Dumbbells, Straight bar, Cables, or Machine)
• Sumo Stance Dumbbell Deadlift-10 reps
• Side Planks-20 seconds-1 min each side
Rest, Repeat
Circuit 3
• Linear Leg Press-15 reps
• Triceps Push-ups-Perform until failure (keep your elbows close to your sides as you lower into the push-up)
Rest, Repeat
Circuit 1
• Hyperextensions-10-15 (focus on form you should not be arching your back at any point, squeeze your glutes as you lift yourself up)
• Bent Over Dumbbell Row-15 reps
• V-sit Hold-20 seconds-1 minute
Rest, Repeat
Circuit 2
• Wide Grip Lat Pulldown with a 3 second pause at the bottom-12 reps (Equipment to use: Machine, Seated Cable, Plate Load Machine, or Kneeling Cable)
• Dumbbell Goblet Squat-15 reps
• Ice Skaters-15 reps each side
Rest, Repeat
Circuit 3
• Standing Cable Pull Through-15 reps
• Squat Hold Cable Mid Row-15 reps (Hold in a squat position and perform a cable mid row)
• Dumbbell Curls-20 reps
Rest, Repeat
Circuit 1
• Lateral Lunge with weighted overhead hold-12 reps each side (hold weight over head the entire time)
• Bent Over Dumbbell Y’s-15 reps
• Plank Toe Touch-20 reps each foot
Rest, Repeat
Circuit 2
• Prowler Sled Push-1/2 the track add weight to increase difficulty
• Standing Shoulder Press-15 reps (Equipment to use: Dumbbells, Straight Bar, or Kettlebells)
• Push Prowler Sled back down track
• Squat Jacks-25 reps
Rest, Repeat
Superset
• Leg Extensions-20 reps
• Dumbbell Lateral Raise-15 reps
No Rest Repeat
• Leg Curls-15 reps
• Dumbbell Bent Over Reverse Flys-20 reps
No Rest Repeat
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