If you want to have that ripped muscular body or the sexy toned look, I’m here to help. The key to constant muscle growth and fat burn is continually shocking the body with different workouts and exercise principles.
Below is my Push-Pull and Lower Body Blast. I usually perform this week workout once in a while to change up my flow, but I prescribe it to my clients as one of the 8 week workouts that they perform during their body transformation program.
Workout Tips
· Perform the below workouts for 2 weeks straight
· Increase the weight from set to set and week to week
· Rest 30-45 seconds between sets
· Be intense and get the most of every minute in the gym
· Add cardio, abs and a healthy eating plan to maximize muscle growth and fat burn
FUNK ROBERTS PUSH-PULL & LOWER BODY BLAST
Week 1
Monday - PUSH
1. Superset
Funk Power Pushups - 3 sets 10,10,10 reps
Barbell Bench Press - 3 sets 10,10,10 reps
2. Dumbbell Press - 3 sets 12,10,8 reps
3. Dumbbell Shoulder Press - 3 sets 12,10,8 reps
4. Pressdowns - 3 sets 12,10,8 reps
5. Dips - 3 sets 10,10,10 reps
Tuesday
1. Cardio - Interval
2 . Abs - Funk 50 - 3 sets
Wednesday - LOWER BODY
1. Superset
Step Ups - 3 sets 10,10,10 (per leg) reps
Squats - 3 sets 12,12,10 reps
2. Leg Presses - 3 sets 10,10,10 reps
3. Leg Extensions - 3 sets 10,10,10 reps
4. Leg Curls - 3 sets 10,10,10 reps
5. Seated Calf Raises 3 sets 20,20,20 reps
6. Dips 3 sets 10,10,10 reps
Thursday
1. Cardio - Moderate 60 minutes
2. Abs - Funk 50 Part Deux - 3 sets
Friday - PULL
1. Superset
Pull Ups - 3 sets 10,10,10 reps
Bent Over Barbell Row 3 sets 10,10,10 reps
2. Front Pulldowns 3 sets 12,10,10 reps
3. One Arm Dumbbell Row 3 sets 10,10,10
4. Barbell Curls 3 sets 12,10,8 reps
5. Incline Dumbbell Curl 3 sets 12,10,10 reps
Saturday
1. Cardio - Your Choice
2. Abs - Your Choice
Sunday
REST - WHEW!
Funk Roberts
Don't Rush the Beat
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