This week we’re once again doing the same style we did last week – same workout but slightly more reps in order to push ourselves. This whole week we’ll be doing the same workouts as last week but with slightly higher reps. Stick with the same weight as last week. The concept of continually pushing ourselves is known as progressive overload. If you do that same exercises, same reps, and same weight week after week your body will adapt but when you implement progressive overload and make your muscles work harder, you’ll build muscle and get stronger.
Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Squats: 3×8 (heavy weight, same as last week), 2×10 (10lb less)
Dumbbell Walking Lunges: 3×10 up and back (medium/heavy weight)
Dumbbell Straight Leg Deadlifts: 3×22 (same weight as lunges)
Kettlebell Swings: 3×24 (medium weight)
Kettlebell Wide Leg Squats: 3×18 (same weight as swings)
Stair master for 12 minutes at level 10.
*Superset: Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.