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WORKOUTweek 3
RUDY MAWER’S20 DAY HOLLYWOOD REBOOT
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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 3
DAY 11 DAY 12 DAY 13 DAY 4
PHASE 3 WEEK 3
Full BodyAdvanced
Full BodyAdvanced
Full BodyAdvanced
Full BodyAdvanced
DAY 14 DAY 15
REST
W W W. R U DY M AW E R .C O M
Exercise
Barbell Deadli� 1a 4 8 60
Barbell Front Squat 1b 4 12 60
Incline Dumbbell Press 2a 4 12 60
Lat Pull Downs 2b 4 12 60
Incline DB Fly 3a 4 15
15
60
Incline Chest Supported Rows 3b 4 60
Leg Curls 4a 4 20 60
Leg Extensions 4b 4 20 60
Cable Chest Fly 5a 4 15 60
Rear Deltoid Fly 5b 4 15 60
Pair Sets Reps Rest
PHASE 3
DAY 11
ADVANCED, HIGH INTESITY TRAINING
2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 3
W W W. R U DY M AW E R .C O M
Exercise
Kettlebell / DumbbellSumo Deadli� 1a 4 20 60
TRX / BodyweightMountain Climbers 3b 4 20 sec 60
Upright Rows 1b 4 12 60
Barbell Biceps Curls 2a 4 15 60
Dumbbell Overhead Press 2b 4 12 60
Low Cable Single Arm Raise 2c 4 10 each 60
Ab Rollout 3c 4 AMRAP 60
Planks 3d 4 1 min 60
Pair Sets Reps Rest
DAY 12
2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 3
Decline Weighted Situps 3a 4 AMRAP 60
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 3
Exercise
Lat Pull Downs 1a 4 12 60
Straight Arm Lat Pulldowns 1b 4 12 60
Seated Rows 1c 4 15 60
Barbell Hip Thrusts 2a 4 12 60
Single Leg Glute Bridge 2b 4 10 each
15/10/8
60
Leg Press *Rest Pause 2c 4 60
Dumbbell Banded RDL 2d 4 12 60
Incline DB Press *Rest Pause 3a 4 15/10/8 60
Pair Sets Reps Rest
DAY 13
W W W. R U DY M AW E R .C O M
Exercise
Walking Lunges 1a 4 12 each 60
Side Lunges 1c 4 10 each 60
Medicine Ball Squat Thrusters 2a 4 15 60
Row (Concept 2) 3a 2 250 m 60
Decline Weighted Situps 4a 4 AMRAP 60
Exercise Ball Knee Tucks 4b 4 AMRAP 60
Mountain Climbers 4c 2 30 sec 60
Cycle 4d 1 5 min. 60
Stairmaster 5a 1 10 min. 60
Pair Sets Reps Rest
DAY 15
2 0 - DAY H O L LY WO O D R E B O OT WO R KO U T W E E K 3
Kettlebell / DumbbellSumo Deadli� 1b 4 25 60
WORKOUT WEEK 3Advanced, High Intesity Training
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