The ‘Bourne’ Transformation

Exercise 1 of 7

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

3

Reps

6

Rest

--

Play How to

Add 10-20lbs onto last week’s weight

Exercise 2 of 7

Barbell Hip Thrust with Bench

Equipment

Barbell, Bench

Sets

3

Reps

6

Rest

--

Play How to

Add 10-20lbs onto last week’s weight

Exercise 3 of 7

Chest-Supported Dumbbell Row

Equipment

Sets

3

Reps

6

Rest

--

How to

Add 10-20lbs onto last week’s weight

Exercise 4 of 7

Barbell Squat

Equipment

Barbell

Sets

4

Reps

8

Rest

--

Add 10lb from last week’s weight and 3 extended sets of 8/4/2 with 15 second rest.

Exercise 5 of 7

Stability Ball Lying Leg Curl

Equipment

Sets

4

Reps

15

Rest

--

Exercise 6 of 7

Dumbbell Curl

Equipment

Dumbbells

Sets

--

Reps

--

Rest

--

5-7 minutes, alternating every 30 seconds with another biceps or triceps move

Exercise 7 of 7

One-Arm Triceps Pushdown

Equipment

Sets

--

Reps

--

Rest

--

5-7 minutes, alternating every 30 seconds with another biceps or triceps move