Tweak week #2 (Medium weight follow up)

There’s two main reasons to start this routine

#1 When you’re very busy @ life and ‘really’ don’t have the energy to go ‘hard it’

#2 To slow things down a little… If you’re cruising through tweak week #1

So… You’re going to focus on medium weights only. This is done, so that you actually feel more energised after the workout. And, so that you can actually get through 4-5 workouts a week for this routine.

Upper body

 

#1 Barbell rows

Options =

> Barbell rows close grip underhand grip x 10 reps (2 sets to finish or 1 set to continue on below)

> Barbell rows wide grip underhand grip x 10 reps (2 sets to finish or 1 set to continue on below)

> Barbell rows close grip over hand grip x 10 reps (2 sets to finish or 1 set to continue on below)

> Barbell rows wide grip overhand grip x 10 reps (2 sets to finish or 1 set to finish as a 4th set)

#2 Tricep push ups

Options =

> Hands raised tricep push ups 2 x 10 reps

> Ground tricep push ups 2 x 8 reps

> Feet raised tricep push ups 2 x 6 reps

#3 Face pull/Pull apart

Options =

> Regular face pull via the cable machine 3 x 8 reps

>  Super rep face pull via the cable machine 3 x 6 reps

> Face pull > pull apart combo exercise via the cable machine 2 x 10 reps

Face pull > Pull apart with light dumbbells 2 x 10 reps

#4 Chin ups

> Regular full range of motion variation 2 x 10 reps

> Super rep full range of motion variation 2 x 7 reps

> Regular close grip variation 2 x 8 reps

> Close grip super rep variation 2 x 6 reps

> Add ankle weights

> Isolation hold with half rep ( As many as you can)

High tension half rep chin ups (As many as you can)

#5 Bicycles

> Regular bicycles 2 x 60 reps reps

> Air bicycles 2 x 30 reps

> 2 second hold at each 5th rep

> Super reps (leg down) on each rep 2 x 25 reps

> Super reps (leg down) on each rep + 2 second hold at each 5th rep 2 x 25 reps (Push it)

> Ankle weights added

> Hanging bicycles variation until failure x 2

Ankle weights

Lower body

#1 Glute bridge/Hip thrust

> Shoulders raised, feet flat on the floor barbell variation 2 x 12 reps

> Shoulders raised, feet raised single leg barbell/dumbbell held on waist 2 x 8 reps on each leg

#2 Clam

> Regular variation 2 x 12 reps each leg

> Dumbbell variation 2 x 8 reps each leg

#3 Quadruped hip extension

> Regular variation 2 x 15 reps each leg

> Ankle weights added 2 x 10 reps each leg

> Feet raised variation (It’s tough. So do as many as you can on one leg and repeat that on your 2nd leg)

> Ankle weights added (You’ll be personally guided when you reach this point… Regardless of what routine you’re on) 

#4 Standing hip extension

> Standing hyper extended 2 x 15 reps on each leg

> Standing hyper extended kick backs 2 x 15 reps on each leg

> Full ROM kick forward variation 2 x 15 reps on each leg

> Ankle weights (10 reps if so)

#5 Leg raises

– Left and right twist leg raises x 10 reps on each variation

– Super rep leg raises 2 x 12 reps

– Ankle weights added (As many as you can through 2 sets)

– Single leg, leg raises (Ankle weights are best) – Go for max reps and repeat that on the other leg x 2 sets

– Leg kicks 2 x 15 reps (2 x 10 if ankle weights are added)

– Super rep leg kicks 2 x 12 reps (As many reps as you can if ankle weights)

– Hanging leg raises full range of motion 2 x 8 reps

– Hanging half leg raises 2 x 10 reps

– Hanging super rep half leg raises 2 x 7 reps

– > Ankle weights ( As many as you can on all for 2 sets)