WORKOUTweek 2

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W W W. R U DY M AW E R .C O M

2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 2

DAY 6 DAY 7 DAY 8 DAY 4

PHASE 2 WEEK 2

UpperBody

LowerBody

UpperBody

LowerBody

DAY 9 DAY 10

REST

W W W. R U DY M AW E R .C O M

Exercise

Incline Dumbbell Press 1a 3 15 60

Incline Chest Supported DB Row 1b 3 15 60

Dumbbell Overhead Press 2a 3 15 60

Lat Pull Downs 2b 3 15 60

Alternate DB Curls *Drop Set 3a 3 + 1* 12 +*12/10/8

60

Triceps Pushdowns *Drop Set 3b 3 + 1* 12 +*12/10/8 60

Straight Arm Lat Pulldown 4a 3 12 60

Incline Spider Curls 4b 3 12 each 60

Cable Fly 5a 3 20 60

Rear Deltoid Cable Fly 5b 3 20 60

Pair Sets Reps Rest

PHASE 2

DAY 6

MUSCLE GROUP FOCUS

2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 2

W W W. R U DY M AW E R .C O M

Exercise

Lying / Seated Leg Curls(Giant Set) 1a 3 12 60

Leg Press (Giant Set) 1b 3 20 60

Dumbbell RDL (Giant Set) 1c 3 15 60

Kettlebell / Dumbbell SumoDeadli�

2a 3 20 60

Kettlebell / Dumbbell SquatThrusters

2b 3 20 60

Decline Weighted Situps 3a 3 AMRAP 60

Exercise Ball Knee Tucks 3b 3 AMRAP 60

Pair Sets Reps Rest

DAY 7

2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 2

W W W. R U DY M AW E R .C O M

Exercise

Flat Bench Press (BB or DB) 1a 3 20 60

Concentration Curls 1b 3 10 60

High Cable Triceps Pushdowns 2a 3 15 60

Single Arm DB Rows 3a 3 12 each 60

Bench / Bar Dips 2b 3 AMRAP 60

Dumbbell Pullovers 3b 3 10 60

Decline Weighted Situps 4a 3 AMRAP 60

Planks 4b 3 45 sec 60

Pair Sets Reps Rest

DAY 8

2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 2

Kettlebell / Dumbbell SumoDeadli�

4c 3 10 each 60

W W W. R U DY M AW E R .C O M

Exercise

Leg Press 1a 3 20 60

Walking Lunges (Giant Set) 2a 3 10 60

Bulgarian Split Squats(Giant Set) 2b 3 15 60

Leg Press *Drop Set(Giant Set) 2c 3+1*

15 +*15/12/10 60

Exercise Ball Knee Tucks 3a 3 AMRAP 60

Cable Crunches 3b 3 12 60

Barbell / Dumbbell Hip Thrust(Giant Set) 4a 3 12 60

Banded Dumbbell RDL(Giant Set) 4b 3 15 60

Bodyweight Squat 21s(Giant Set) 4c 3 21 60

Pair Sets Reps Rest

DAY 10

2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 2

Bodyweight Squat 21s: Complete 7 bottom half squats. Then, complete 7 top half squats. A�er, complete 7 full range squats for a

total of 21 reps.

WORKOUT WEEK 2Muscle Group Focus

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