WORKOUT SERIES: BACK, BICEPS & AN ABS BLAST!

I AM LOVING MY SWITCH UP IN WORKOUTS RECENTLY, ESPECIALLY INCORPORATING CARDIO IN BETWEEN SETS (CLICK HERE TO READ MY PREVIOUS POST ABOUT CARDIO ACCELERATION). 

TODAY WAS ALL ABOUT THE BACK AND BICEPS. I ADDED A SHORT AB BLAST AT THE END JUST TO FINISH ON A BURN. IT IS SAFE TO SAY I WAS PRETTY TIRED AFTER THIS!

Just in case you missed my last post, I have been incorporating cardio in between each set. Instead of resting between each set, I have been incorporating 60 seconds of cardio (whether that be running, skipping, mountain climbers or so on). The only time I rest is between each different exercise, where I take about 60-90 seconds of a breather! I hate cardio, so this has been a great way for me to get it in without hating every second of it!

WARM UP REPS/SETS EXAMPLE
Bodyweight Pull Ups As many as possible unassisted

The rest assisted!

Pull ups
BACK    
Wide Grip Lat Pulldown 3 X 12-15 REPS

(Cardio acceleration below between each set)

Lat Pull down
Cardio Acceleration – Skipping 60 Seconds  
Underhand Cable Pulldowns 3 x 12-15 REPS

(Cardio acceleration below between each set)

Cable Pull downs
Cardio Acceleration – Frog Jumps 60 seconds  
Straight Arm Pulldown 3 x 12-15 REPS

(Cardio Acceleration below between each set)

Straight Arm Pulldown
Cardio Acceleration – Jump Squats (Killer!) 60 Seconds  
ARMS    
Single Arm Cable Curl 10 reps (each arm) x 3 sets

(Cardio Acceleration below between each set)

Cable Curl
Cardio Acceleration – Skipping 60 Seconds  
Incline Dumbbell Curls 3 X 12-15 Reps

(Cardio Acceleration below between each set)

Dumbbell Curl
Cardio Acceleration – Mountain Climbers 60 Seconds  
Hammer Curls 3 x 12-15 Reps (no cardio acceleration here…I was so tired!) Hammer Curls
ABS BLAST    
AB Wheel Rollout

Bicycle Crunch

Reverse Crunch

12-15 reps of each (no rest between each exercise)

 

Complete the circuit three times (rest 60 seconds between each circuit)

Ab Roller

Bicycle Crunch

Reverse Crunch

So that’s it!

I hope you enjoyed this workout!

LE

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