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This workout is part of the “6 Weeks to Stronger” program from SELF, designed to build substantial strength over a six-week period. For further details and the complete workout schedule, refer to the full program.
This week’s concluding workout combines various elements into a comprehensive full-body session, incorporating specific core exercises to ensure a well-rounded approach.
As with previous sessions, you’ll kick off with your primary exercises—two full-body movements aimed at pushing your limits with the weights you choose. Today’s focus includes the split squat and the chest-supported row. These exercises offer a balanced addition to your regimen. In prior workouts, you concentrated on the deadlift, primarily engaging the posterior muscles of your legs. In contrast, the split squat emphasizes the anterior muscles, thereby enhancing overall balance in your training. Similarly, on upper-body day, the chest press was the highlight, focusing on the pectorals, while today’s movements will engage the muscles of your back. For detailed information regarding the program specifics, refer to our introductory piece.
Following the main exercises, you’ll enter a superset phase, alternating between a lower-body activity (the good morning) and an upper-body exercise (the incline chest press). This strategy ensures that your muscles remain active and ready to tackle the subsequent challenges. The session will conclude with core-focused movements that target both your abdominal muscles and obliques.
Before you embark on this final workout of the week, review the necessary equipment and instructions outlined below.
The Workout
Equipment Required: Dumbbells (or a barbell, if preferable) and an adjustable weight bench. An exercise mat is also recommended for added comfort.
Exercises
Straight Set 1:
Straight Set 2:
Superset 1:
Good Morning
Incline Chest Press
Superset 2:
Tabletop Toe Taps
Russian Twist
Instructions
For Straight Set 1, perform 5 to 8 repetitions with a rest period of 2 to 3 minutes in between. Aim to complete a total of 4 sets. For Straight Set 2, execute 5 to 8 repetitions, allowing 2 to 3 minutes of rest between sets, for a total of 4 sets.
In Superset 1, complete 8 to 12 repetitions of the first exercise, take a rest of 60 to 90 seconds, then move on to the second exercise. Allow for another 60 to 90 seconds of rest before starting the superset again. Repeat this superset for a total of 3 sets.
For Superset 2, perform 12 to 15 repetitions of the first exercise, resting for 30 to 60 seconds before switching to the second exercise. Rest again for 30 to 60 seconds, then repeat the entire superset for a total of 3 rounds.
Source
www.self.com