50 SHADES WORKOUT

MONDAY: SHOULDERS, BACK & TRICEPS

 Seated DB Shoulder Press: 3 sets (Reverse Pyramid)
 Weighted Pull ups: 4 sets (Reverse Pyramid)
 Weighted dips: 5 sets (Reverse Pyramid)
 Cable Lateral Raises: Rest Pause

WEDNESDAY: LEGS & ABS

 Sumo Deadlifts: 3 sets (Reverse Pyramid)
 Bulgarian Split Squats: 3 sets (Reverse Pyramid)
 Hanging Leg Raises: 3 sets of 6-15 reps (2 mins rest)
 Abs Wheel Roll outs: 3 sets of 6-15 reps (2 mins rest)
 Back Bridge Hold: 2 sets of 10 seconds (1 min rest)

FRIDAY: CHEST & ARMS

 Incline Barbell Bench Press: 3 sets (Reverse Pyramid)
 Low Incline DB Bench Press: 3 sets (Reverse Pyramid)
 Incline DB Curls: 3 sets (Reverse Pyramid)
 Rope Push Downs: 3 sets (Reverse Pyramid)

SATURDAY: LIGHT CARDIO, CALVES & ABS

 Jump Rope or Incline Walking: 30 minutes
 Standing One Leg Calf Raises (on block): Rest Pause
 Hanging Leg Raises: 3 sets of 6-15 reps (2 mins rest)
 Abs Wheel Roll outs: 3 sets of 6-15 reps (2 mins rest)
 Back Bridge Hold: 2 sets of 10 seconds (1 min rest)

* Reverse Pyramid means you’ll be performing your heaviest set first, followed by progressively lighter
sets for higher reps. I recommend resting about 2-3 minutes between sets.

Your first and heaviest set should be for 4-6 reps, your second set should be for 6-8 reps and your final
set should be for 8-10 reps. I recommend reducing the load by about 10-15% for each set.

* Rest pause means you’ll perform your first set for 12-15 reps. Followed by 4 additional sets of 3-5 reps
(with the same weight as the original set). The key is to rest only 15-20 seconds between sets.