Week 5 Workouts

For week 5 of the 2024 HWMF Transformation Challenge we have three hard-hitting workouts for you including Aidan's leg workout, Vincezo's back and bicep workout, and Sammy's bench-focused workout.

Aidan's Leg Workout

Warm-up: 1 set of extensions, curls & hip adductor/abductor, and bodyweight lunges

1. Barbell squats

• Warmup with sets of 8-10 to working weight
• 1 set x 8 reps at a moderate weight
• 1 set x 8-10 reps to failure
• 1 set x 12 reps (back-off set)

2. DB or Barbell RDL

• 2 sets x 10 reps

3. Leg press slow and controlled

• 2 sets x 8-10 reps
• 1 set x 15 reps (back-off set to failure)

4. Leg extensions

• 3 sets x 15-20 reps

5. Leg curls 

• 3 sets x 15-20 reps

6. Calf machine

• 4 sets x 20 reps

For more content from Aidan, follow him on IG: @aidanproffitt

Vincenzo's Back & Bicep Workout

Warm-up: 3 sets of pull ups (till failure)

1. Deadlifts

• 3 sets of 10,8,6 reps

2. Wide grip pull down superset with close grip pull down

• 4 sets of 12 reps

3. Dumbbell rows or Panatta single arm row 

• 4 sers x 15,12,10,10 reps

4. Seated cable rows

• 4 sets x 15,12,12,10 reps

5. Panatta super row

• 4 set x 10,8,8,6 reps

6. Hammer curls

• 4 sets x 15,12,10,8 reps

7. 21’s with Barbell

• 4 sets of 21 reps

For more content from Vincenzo, follow him on IG: @vincenzomasone

Sammy's Bench Press Focused Workout