12 Week BEA Amazon Warrior Workouts: Phase 2
Weeks 5-8: 4-8-15 (SHRINK AND SCULPT)
Video of Workout Protocol
Workout A RPT HIIT
Activation T20/5 7S
Glute Bridges
Bridge Abductions
Donkey Kicks
Standing Lateral Raises
Standing Kickbacks
Forward Lunges
Squats
Workout A: 3x 4-8-15
GLUTES/QUADS
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A1. 4 reps: BB Hip Thrust
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A2. 8 reps: Elevated DB Goblet Squat
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A3. 15 reps: DB Walking Lunges
SHOULDERS
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A1. 4 reps: BB Push Press
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A2. 8 reps: DB Seated Presses
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A3. 15 reps: DB Standing Lateral Raises
BICEPS
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A1. 4 reps: BB Bicep Curls
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A2. 8 reps: DB Seated Incline Curls (45 Degrees)
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A3. 15 reps: DB Hammer Curls
Workout B: 3x 4-8-15
CHEST
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A1. 4 reps: BB Incline Bench Press
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A2. 8 reps: DB Flat Bench Press
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A3. 15 reps: DB Flat Bench Flys
SHOULDERS/BACK
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A1. 4 reps: BB W.G. UpRight Rows
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A2. 8 reps: DB Bent Over Flys
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A3. 15 reps: DB Swings
TRICEPS:
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A1. 4 reps: Weighted Dips
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A2. 8 reps: DB Lying Tricep Extension
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A3. 15 reps: DB Overhead Extensions
Workout C RPT HIIT
Activation T20/5 7S
Glute Bridges
Bridge Abductions
Donkey Kicks
Standing Lateral Raises
Standing Kickbacks
Forward Lunges
Squats
WORKOUT C: 3x 4-8-15
QUADS/QUADS/HAMSTRINGS
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A1. 4 reps: BB Power Cleans
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A2. 8 reps: DB Bulgarian Split Squats
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A3. 15 reps: DB SL Hip Thrust
ABS
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A1. 4 reps: Weighted Hanging Leg Raises
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A2. 8 reps: Weighted Sky Crunches
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A3. 15 reps: DB Chair Crunches
BACK
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A1. 4 reps: BB Bent Over Rows
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A2. 8 reps: DB Pulldowns
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A3. 15 reps: DB Hammer Rows