Week 3 Workouts

For week 3 of the 2024 HWMF Transformation Challenge, we have Noah's boulder shoulder workout and Chloe's lower body workout!

Noah's Shoulder Workout

1. Seated military press

• Set 1: 6-8 reps
• Set 2: 8-10 reps
• 5 min rest between sets

2. DB shoulder press + 25 or 45 lb front raise

• Set 1: 10-12 reps + failure (front raises)
• Set 2: 12-15 reps + failure (front raises)
• 4 min rest between sets, no rest between exercises

3. DB lateral raises

• Run the rack starting at 10lbs and doing sets of 12 until you reach a weight you can no longer do for 12 reps. Immediately drop back down in increments of 5-10lbs until failure.
• 3 min rest between sets

4. Cable upright row

• Set 1: 12-15 reps + drop set x 8-10 reps
• Set 2: 15-20 reps + drop set x 12-15 reps
• 2 minutes rest between sets

For more content from Noah, follow him on IG: @highrepsfortoning

Chloe's Lower Body Workout

 

1. Hack Squats:

• Set 1: 15 reps
• Set 2: 12 reps
• Set 3: 10 reps
• Set 4: 8 reps
• Set 5: 6 reps
• Increase weight each set followed by 25 reps lighter weight

2. Leg press + goblet squat superset

• 4 sets of 15 reps

3. Romanian Deadlift + Bulgarian split squat superset

• 4 sets of 12 reps

4. Hamstring curl + Glute Kickback superset

• 5 sets of 20 reps

5. Quad extensions

• Set 1: 20 reps
• Set 2: 18 reps
• Set 3: 16 reps
• Set 4: 14 reps
• Set 5: 12 reps
• Increase weight each set

For more content from Chloe, follow her on IG: @chloe_annfit