We're starting off Week 2 of the 2024 Transformation Challenge strong with three workouts, including Dougie's Leg workout, Missy's Back, Biceps, and Abs workout, and Noah's Chest Workout!
If you try these out, let us know in the private Facebook Group and make sure you're fueled to crush these workouts.
Dougie's Leg Workout
1. Seated Calf Raise *full range of motion*Â
- 3 progressive sets 25x’s
2. Weighted glute hyperextensionsÂ
- 4 progressive sets 1 sec pause on contraction
- Start w/ 25lbs DB (increase by 10lbs each set)
3. Barbell or machine hip thrustÂ
- 4 progressive sets 8 reps x 1 sec pause on contractionÂ
- On 5th set reduce the weight and perform 15 repsÂ
4. Seated leg curls
- 3 progressive sets 8x (feelers)
- 1 working set x 12 reps
- 1 back down set x 15-17 reps
*your 1st working set is the one set that counts, you want everything to go into that set*Â
5. Dumbbell RDL’s superset with Weighted reverse lunges (rear foot elevated)
- 3 sets
- 10 reps of RDL’s right into 10 reps of reverse lunges (3 rounds)
6. Leg press superset with DB Goblet squats (heels elevated) superset with Bulgarian split squats
- 3 rounds
- 20 reps each
For more content from Dougie, follow him on IG: @dougie_flexx_fit
Missy's Back, Biceps, and Abs Workout
Important note:Â RPE stands for rating of perceived exertion, for many of these exercises it lists an RPE of 8-9 which means you should end the set 1-2 reps shy of failure.
Back
1. Seated Cable Rows
- Give yourself a few good warm up sets to get the blood flowing and feel warm.
- Perform 4 sets x 10 reps
- The last set should be difficult! (RPE 8-9 )
- Missy’s tip - fire your elbows back, elevate chest and squeeze hard in the contractionÂ
2. Smith machine bent over row
- You should be pretty warm now, so start with 2 feeder sets until you get a good working weight.
- Perform 3Â sets of 8Â reps.Â
- RPE - 9-10Â Â Â
3. Chest supported row -Â Hammer Strengths machine or any type of chest supported machine will work for this exercise.
- Perform 4Â sets of 8Â reps.
- RPE - 9-10
- Missy’s tip - it’s all about the stretch at the bottom we want to get as much blood in there as possible!  I want you to really stretch hard at the bottom, you can almost have a straight arm and then squeeze the weight up.
4. Dumbbell pullovers
- Perform 3Â sets of 10Â reps.Â
- RPE - 8-9Â
- Missy’s tip - again with the stretch at the bottom, try to feel it in your lats! If you feel like your triceps are coming into play too much you may want to lower the weight! Also, I like to do this exercise on a barbell bench press sitting backward and hooking my toes under the front (Where the bar would be if you were using the barbell to bench press).  Â
Abs
1. Rope Crunches
- Perform 6 sets of 15 reps.
- Find a weight that is difficult but you can get that contraction at the bottom.
- RPE - 8-9
- Missy’s tip - use a rope with two knob handles and face away from cables (if you’re able put your feet on the outside of the weight stack to give yourself balance).Â
Biceps
1. Alternating hammer dumbbell curls
- Perform 4 sets of 8 reps.
- RPE - 8-9Â
- Missy’s tip - do these standing and make sure you squeeze hard on the way up
2. Standing EZ Bar Curl
- Perform 4 sets of 8 repsÂ
- RPE - 8-9
For more content from Missy, follow her on IG: @ifbbmissytruscott
Noah's Chest Workout
1. Smith machine incline press
- Set 1 - 6-8 reps
- Set 2 - 8-10 reps
- 5 min rest between sets
2. Flat dumbbell fly superset with flat dumbbell press
- Set 1 - 10-12 reps + 8-12 reps
- Set 2 - 12-15 reps + 10-12 reps
- Â 4 min rest between sets, no rest between exercises
*sink as deep as possible into the stretch and pause for 3 seconds on the flies.
3. Peck-deck superset with push-ups:
- Set 1 - 12-15 reps + failure
- Set 2 - 15-20 reps + failure
- 3 min rest between sets, no rest between exercises
4. Dips
- Set 1 - bodyweight to failure + go again immediately 20 seconds of rest.Â
- Set 2 - bodyweight to failure + go again immediately 20 seconds of rest.
- 2 minute rest between sets
For more content from Noah, follow him on IG: @highrepsfortoning