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Jamie Eason's LiveFit Trainer: Day 68
SHARETime to refocus attention on upper body. I always like combining back and biceps in one workout because they work together in everyday life. What's more, if I separated them, neither muscle group would likely have enough time to recover properly.
Don't forget to finish up strong with the treadmill sprints, either. Remember, the primary goal during Phase 3 is melting stubborn body fat. Consider sprints your blowtorch.
Terms you'll need to know:
Superset: Perform the first exercise and then immediately do the next exercise. Only then do you take the 2-minute rest in between before repeating again.
Active rest: Do the first exercise, and then instead of resting, perform the active-rest movement (for example, jump rope). Immediately repeat the first exercise.
The Workout:
Superset:
Wide Grip Pullups
3 sets of 12 reps
Medicine Ball Twist
3 sets of 12 reps
Superset + Active Rest Combo:
Seated Cable Rows
3 sets of 15 reps
Low Pulley Row To Neck
3 sets of 15 reps
Reverse Crunch (active rest)
3 sets of 25 reps
Superset:
Bent-Arm Dumbbell Pullover
3 sets of 15 reps
Decline Crunch
3 sets of 15 reps
Superset + Active Rest Combo:
Wide-Grip Lat Pulldown
3 sets of 15 reps
Underhand Cable Pulldowns
3 sets of 15 reps
Exercise Ball Crunch (active rest)
3 sets of 15 reps
Superset:
Standing Biceps Cable Curl
3 sets of 15 reps
Spider Crunch
3 sets of 15 reps
Working Set + Active Rest:
Hammer Curls
3 sets of 15 reps
Tuck Jumps (active rest)
3 sets of 15 reps
End of superset; resume normal sets
Barbell Curl 21s
3 sets 21 reps
Cardio:
Running, Treadmill
30-second sprints on treadmill; Level 8; 30 seconds on/30 off; 30 minutes total
The Meal Plan:
See the introduction to Phase 3 for guidance on manipulating your calories and portions:
| LOW-CARB DAY CALORIE CALCULATOR |
Breakfast:
-
Egg Whites
-
Whole Egg
Ladies - 1 egg
Guys - 2 eggs -
Oatmeal
-
Egg Whites
-
Ezekiel Toast with all-natural peanut butter
1 piece
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
Mid-Morning:
Lunch:
Or
Mid-Afternoon:
Or
Dinner:
Or
Evening:
Or
-
Protein Shake
-
Cottage Cheese
-
Almonds
-
Grapefruit
1/2 grapefruit
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- Body Stats
- ht: 5'5"
- wt: 150 lbs
- bf: 30.0%
Jasroper
I see the comments have died down,did anyone finish this program? I"m only on week 1 day 2. Based on the lack of comments',either no one completed it,or you have and just busy competing. I need a review! Lol
- Body Stats
- ht: 5'7"
- wt: 176 lbs
- bf: 30.7%
bbskates
I'm on week 11 starting Wednesday. Great results, but I mixed things up with my food to fit my needs/wants better. Very happy with this program overall.
- Body Stats
- ht: 5'3"
- wt: 111.4 lbs
- bf: 20.0%
Rahxephon
The first exercise I still cannot do. I would replace it will lat pulldowns but the exercise is already listed in the same training. Has anyone else encountered the same problem or am I really falling so much behind strength-wise and am really supposed to have mastered the pull-ups by now? A word of advice please :)
- Body Stats
- ht: 5'6"
- wt: 134.2 lbs
- Body Stats
- ht: 5'3"
- wt: 145 lbs
- bf: 24.0%
- Body Stats
- ht: 5'11"
- wt: 189.8 lbs
- bf: 15.0%
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