Whether you signed up for Bodybuilding.com’s 6 week transformation challenge or not, I have an awesome new lifting plan ready to get you in the best shape of your life!! We are working our way to a stronger, fitter, & leaner body!!
Here is a brand new challenge – putting emphasis on weight training and HIIT Cardio!! If you are stuck in a rut with your current routine or are feeling like you are in a place of plateau as far as results are concerned, it might be a good idea for you to add some weight training into the mix and make a commitment to honing in on your diet for the next six weeks. The majority of these workouts can be done from home for those of you who don’t have access to a gym – if there is gym equipment needed and you don’t have access, don’t sweat it, just substitute a different exercise that targets the same muscle group using what you have available to you.
Another note I would like to make is I really aim to keep my training sessions to an hour or less, slightly longer on occasion. I have found that my energy levels often peak around the 30-45 minute mark. Duration does not always equal more results, you can maximize your results in a short amount of time, so keep in mind that over-training can be counterproductive to your goals. Listen to your body – and take those rest days!
Finally, I really want you to push it with the weights, at your level. Don’t be afraid of getting bulky – challenge yourself. If you are just starting out, I strongly encourage you to take a few practice sets to know how much weight you can handle. Don’t start too heavy, but don’t start too light either. You want a weight that will push you to the end of the set – as many fitness professionals say, to failure. Pay attention to your form – form over speed. Safety is important – if you are unfamiliar with a move or form, make sure you do some research prior to attempting it and risking an injury.
**The daily workouts of this week are the same as Week 3, however, I have upped the duration of cardio at the end of your weight training. I encourage you to attempt heavier weights this week. In addition, if you are following a macro breakdown, we are starting a calorie deficit going into the finishing week of this challenge. It will be hard BUT it will be worth it – this is where the magic happens between those before and afters. STAY FOCUSED and keep that diet really tight from now until the end! I believe in you – let’s do this together!! xoxo
Example of a calorie deficit – if your normal calorie intake is 1800 calories this is how the end of your challenge should look :
Week 4 – 1700 cals each day
Week 5 – 1600 cals each day
Week 6 – 1500 cals each day
Week 4, Day 25 : Biceps, Triceps, Cardio
Warm up & Stretch
STRENGTH WORK : ARMS – BICEPS, TRICEPS
Superset 1: 3-5 sets of 10-12 reps, resting 30 seconds between sets
*Upon completion of Superset 1 : 10 Manmakers
Superset 2: 3-5 sets until failure, resting 60 seconds between sets
Rope Tricep Pulldown
Rope Bicep Curl
*Upon completion of Superset 2 : 10 Manmakers
Superset 3: 3-5 sets of 15 reps, resting 30 seconds between sets
Reverse Grip Tricep Pushdown – Cable Machine
Standing Lateral Bicep Curl – Cable Machine
(At home mods : Overhead Tricep Extension, Hammer Curls)
*Upon completion of Superset 3 : 10 Manmakers
**Today’s additional cardio – Steady State (30 minutes)
Cool Down & Stretch