Transformed: Week 12, Day 82 - Pull/Challenge Workout

You've struggled, pushed, and prevailed. Look back today with the athletes who've been there with you, and then hammer out your final challenge workout!

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Before or after your workout today, take a look at your "before" photo. Notice anything different? You're probably slimmer and more muscular, you feel healthier and more vibrant—even your posture is better! All these changes are valuable and important, no matter what the scale says along the way.

Spend some time reflecting on your journey over the last 12 weeks with the Dymatize athletes who have helped you along the way. You should feel incredibly proud of yourself for making a commitment and sticking to it. It's a feat that not enough people in the world can say they've accomplished.

Congratulations!
Watch the video - 1:52



Although Transformed is coming to a close, it doesn't mean you get to skip the last couple workouts! Crush today's challenge workout, because it's your final one!

Day 82: Pull
1

Barbell bent-over row

4 sets of 8 reps, rest 1-2 minutes between sets
Barbell bent-over row Barbell bent-over row

2

V-Bar pull-down

4 sets of 10, 10, 8, 8 reps tempo 2:1:3, rest 1-2 minutes between sets
V-Bar pull-down V-Bar pull-down

Superset
3

Single-arm long-bar row

4 sets of 10 reps, rest 1-2 minutes between sets
Single-arm long-bar row Single-arm long-bar row

Barbell pull-over

4 sets of 10 reps, rest 1-2 minutes between sets
Barbell pull-over Barbell pull-over

4

Preacher curl

3 sets of 10 reps, rest 1-2 minutes between sets
Preacher curl Preacher curl

5

Dumbbell hammer curl

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Dumbbell hammer curl Dumbbell hammer curl


6

Cable rear-delt fly

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Cable rear-delt fly Cable rear-delt fly


Day 82: Challenge

Circuit 1: 4 rounds
1

Jump squat

AMRAP in 20 seconds, rest 10 seconds
Jump squat Jump squat

Push-up

AMRAP in 20 seconds, rest 10 seconds
Push-up Push-up

Circuit 2: 4 rounds
2

Reverse lunge

AMRAP in 20 seconds, rest 10 seconds
Reverse lunge Reverse lunge

Suitcase crunch

AMRAP in 20 seconds, rest 10 seconds
Suitcase crunch Suitcase crunch

Circuit 3: 4 rounds
2

Dumbbell thruster (shown with kettlebells)

AMRAP in 20 seconds, rest 10 seconds
Dumbbell thruster Dumbbell thruster

Shoulder tap

AMRAP in 20 seconds, rest 10 seconds
Shoulder tap Shoulder tap

Circuit 4: 4 rounds
3

Man maker

AMRAP in 20 seconds, rest 10 seconds
Man maker Man maker

Plank

hold for 20 seconds, rest 10 seconds
Plank Plank




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